Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Almond vs. Kiwifruit — In-Depth Nutrition Comparison

Compare

How are Almond and Kiwifruit different?

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

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

Infographic

Almond vs Kiwifruit 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.
Almond
10
:
Contains more Calcium +691.2%
Contains more Iron +1096.8%
Contains more Magnesium +1488.2%
Contains more Phosphorus +1314.7%
Contains more Potassium +134.9%
Contains less Sodium -66.7%
Contains more Zinc +2128.6%
Contains more Copper +693.1%
Contains more Manganese +2123.5%
Contains more Selenium +1950%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +691.2%
Contains more Iron +1096.8%
Contains more Magnesium +1488.2%
Contains more Phosphorus +1314.7%
Contains more Potassium +134.9%
Contains less Sodium -66.7%
Contains more Zinc +2128.6%
Contains more Copper +693.1%
Contains more Manganese +2123.5%
Contains more Selenium +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.
Almond
8
:
Contains more Vitamin E +1655.5%
Contains more Vitamin B1 +659.3%
Contains more Vitamin B2 +4452%
Contains more Vitamin B3 +961%
Contains more Vitamin B5 +157.4%
Contains more Vitamin B6 +117.5%
Contains more Folate +76%
Contains more Choline +567.9%
Contains more Vitamin A +4250%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Contains more Vitamin E +1655.5%
Contains more Vitamin B1 +659.3%
Contains more Vitamin B2 +4452%
Contains more Vitamin B3 +961%
Contains more Vitamin B5 +157.4%
Contains more Vitamin B6 +117.5%
Contains more Folate +76%
Contains more Choline +567.9%
Contains more Vitamin A +4250%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1755.3%
Contains more Fats +9501.9%
Contains more Carbs +47%
Contains more Other +385.2%
Contains more Water +1783.7%
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
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +1755.3%
Contains more Fats +9501.9%
Contains more Carbs +47%
Contains more Other +385.2%
Contains more Water +1783.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +67029.8%
Contains more Polyunsaturated fat +4195.8%
Contains less Saturated Fat -99.2%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +67029.8%
Contains more Polyunsaturated fat +4195.8%
Contains less Saturated Fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +2533.3%
Contains more Glucose +2317.6%
Contains more Fructose +3854.5%
Contains more Maltose +375%
Contains more Galactose +142.9%
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
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 Starch +∞%
Contains more Sucrose +2533.3%
Contains more Glucose +2317.6%
Contains more Fructose +3854.5%
Contains more Maltose +375%
Contains more Galactose +142.9%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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%
Almond
39%
Kiwifruit
Minerals Daily Need Coverage Score
142%
Almond
14%
Kiwifruit

Comparison summary

Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 3.773g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $1.9)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 4.64g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 58)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond 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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Kiwifruit - 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.