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Almonds vs. Kiwi — In-Depth Nutrition Comparison

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How are Almonds and Kiwi different?

  • Almonds are higher in Vitamin E, Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Iron, and Fiber, however, Kiwi is richer in Vitamin C, and Vitamin K.
  • Daily need coverage for Vitamin E from Almonds is 161% higher.
  • Almonds contain 46 times more Vitamin B2 than Kiwi. While Almonds contain 1.138mg of Vitamin B2, Kiwi contains only 0.025mg.

Nuts, almonds and Kiwifruit, green, raw are the varieties used in this article.

Infographic

Almonds vs Kiwi infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Kiwi
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +1488.2%
Contains more CalciumCalcium +691.2%
Contains more PotassiumPotassium +134.9%
Contains more IronIron +1096.8%
Contains more CopperCopper +693.1%
Contains more ZincZinc +2128.6%
Contains more PhosphorusPhosphorus +1314.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +2123.5%
Contains more SeleniumSelenium +1950%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Kiwi
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin EVitamin E +1655.5%
Contains more Vitamin B1Vitamin B1 +659.3%
Contains more Vitamin B2Vitamin B2 +4452%
Contains more Vitamin B3Vitamin B3 +961%
Contains more Vitamin B5Vitamin B5 +157.4%
Contains more Vitamin B6Vitamin B6 +117.5%
Contains more FolateFolate +76%
Contains more CholineCholine +567.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4250%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1755.3%
Contains more FatsFats +9501.9%
Contains more CarbsCarbs +47%
Contains more OtherOther +385.2%
Contains more WaterWater +1783.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Kiwi
1
8% 13% 79%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated Fat +67029.8%
Contains more Poly. FatPolyunsaturated fat +4195.8%
Contains less Sat. FatSaturated Fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2533.3%
Contains more GlucoseGlucose +2317.6%
Contains more FructoseFructose +3854.5%
Contains more MaltoseMaltose +375%
Contains more GalactoseGalactose +142.9%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds Kiwi
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almonds Kiwi Opinion
Calories 579kcal 61kcal Almonds
Protein 21.15g 1.14g Almonds
Fats 49.93g 0.52g Almonds
Vitamin C 0mg 92.7mg Kiwi
Net carbs 9.05g 11.66g Kiwi
Carbs 21.55g 14.66g Almonds
Magnesium 270mg 17mg Almonds
Calcium 269mg 34mg Almonds
Potassium 733mg 312mg Almonds
Iron 3.71mg 0.31mg Almonds
Sugar 4.35g 8.99g Almonds
Fiber 12.5g 3g Almonds
Copper 1.031mg 0.13mg Almonds
Zinc 3.12mg 0.14mg Almonds
Starch 0.72g 0g Almonds
Phosphorus 481mg 34mg Almonds
Sodium 1mg 3mg Almonds
Vitamin A 2IU 87IU Kiwi
Vitamin A 0µg 4µg Kiwi
Vitamin E 25.63mg 1.46mg Almonds
Manganese 2.179mg 0.098mg Almonds
Selenium 4.1µg 0.2µg Almonds
Vitamin B1 0.205mg 0.027mg Almonds
Vitamin B2 1.138mg 0.025mg Almonds
Vitamin B3 3.618mg 0.341mg Almonds
Vitamin B5 0.471mg 0.183mg Almonds
Vitamin B6 0.137mg 0.063mg Almonds
Vitamin K 0µg 40.3µg Kiwi
Folate 44µg 25µg Almonds
Trans Fat 0.015g 0g Kiwi
Choline 52.1mg 7.8mg Almonds
Saturated Fat 3.802g 0.029g Kiwi
Monounsaturated Fat 31.551g 0.047g Almonds
Polyunsaturated fat 12.329g 0.287g Almonds
Tryptophan 0.211mg 0.015mg Almonds
Threonine 0.601mg 0.047mg Almonds
Isoleucine 0.751mg 0.051mg Almonds
Leucine 1.473mg 0.066mg Almonds
Lysine 0.568mg 0.061mg Almonds
Methionine 0.157mg 0.024mg Almonds
Phenylalanine 1.132mg 0.044mg Almonds
Valine 0.855mg 0.057mg Almonds
Histidine 0.539mg 0.027mg Almonds
Fructose 0.11g 4.35g Kiwi
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Kiwi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
78%
Almonds
39%
Kiwi
Minerals Daily Need Coverage Score
142%
Almonds
14%
Kiwi

Comparison summary

Which food is lower in Saturated Fat?
Kiwi
Kiwi is lower in Saturated Fat (difference - 3.773g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $1.9)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 4.64g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 58)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.