Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Avocado vs Kiwifruit - In-Depth Nutrition Comparison

Compare

A recap on differences between Avocado and Kiwifruit

  • Avocado is higher in Vitamin B5, Vitamin B6, Fiber, Folate, Vitamin B3, Vitamin B2, and Copper, yet Kiwifruit is higher in Vitamin C, and Vitamin K.
  • Kiwifruit covers your daily Vitamin C needs 92% more than Avocado.
  • Avocado contains 73 times more Saturated Fat than Kiwifruit. While Avocado contains 2.126g of Saturated Fat, Kiwifruit contains only 0.029g.

Food varieties used in this article are Avocados, raw, all commercial varieties and Kiwifruit, green, raw.

Infographic

Avocado 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +77.4%
Contains more Potassium +55.4%
Contains more Magnesium +70.6%
Contains more Copper +46.2%
Contains more Zinc +357.1%
Contains more Phosphorus +52.9%
Contains more Calcium +183.3%
Contains less Sodium -57.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Contains more Iron +77.4%
Contains more Potassium +55.4%
Contains more Magnesium +70.6%
Contains more Copper +46.2%
Contains more Zinc +357.1%
Contains more Phosphorus +52.9%
Contains more Calcium +183.3%
Contains less Sodium -57.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +67.8%
Contains more Vitamin E +41.8%
Contains more Vitamin B1 +148.1%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +409.7%
Contains more Vitamin B5 +659%
Contains more Vitamin B6 +307.9%
Contains more Folate +224%
Contains more Vitamin C +827%
Contains more Vitamin K +91.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Contains more Vitamin A +67.8%
Contains more Vitamin E +41.8%
Contains more Vitamin B1 +148.1%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +409.7%
Contains more Vitamin B5 +659%
Contains more Vitamin B6 +307.9%
Contains more Folate +224%
Contains more Vitamin C +827%
Contains more Vitamin K +91.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Kiwifruit
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Avocado Kiwifruit Opinion
Calories 160kcal 61kcal Avocado
Protein 2g 1.14g Avocado
Fats 14.66g 0.52g Avocado
Vitamin C 10mg 92.7mg Kiwifruit
Net carbs 1.83g 11.66g Kiwifruit
Carbs 8.53g 14.66g Kiwifruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.55mg 0.31mg Avocado
Calcium 12mg 34mg Kiwifruit
Potassium 485mg 312mg Avocado
Magnesium 29mg 17mg Avocado
Sugar 0.66g 8.99g Avocado
Fiber 6.7g 3g Avocado
Copper 0.19mg 0.13mg Avocado
Zinc 0.64mg 0.14mg Avocado
Starch 0.11g 0g Avocado
Phosphorus 52mg 34mg Avocado
Sodium 7mg 3mg Kiwifruit
Vitamin A 146IU 87IU Avocado
Vitamin E 2.07mg 1.46mg Avocado
Vitamin D 0µg 0µg
Vitamin B1 0.067mg 0.027mg Avocado
Vitamin B2 0.13mg 0.025mg Avocado
Vitamin B3 1.738mg 0.341mg Avocado
Vitamin B5 1.389mg 0.183mg Avocado
Vitamin B6 0.257mg 0.063mg Avocado
Vitamin B12 0µg 0µg
Vitamin K 21µg 40.3µg Kiwifruit
Folate 81µg 25µg Avocado
Trans Fat 0g 0g
Saturated Fat 2.126g 0.029g Kiwifruit
Monounsaturated Fat 9.799g 0.047g Avocado
Polyunsaturated fat 1.816g 0.287g Avocado
Tryptophan 0.025mg 0.015mg Avocado
Threonine 0.073mg 0.047mg Avocado
Isoleucine 0.084mg 0.051mg Avocado
Leucine 0.143mg 0.066mg Avocado
Lysine 0.132mg 0.061mg Avocado
Methionine 0.038mg 0.024mg Avocado
Phenylalanine 0.097mg 0.044mg Avocado
Valine 0.107mg 0.057mg Avocado
Histidine 0.049mg 0.027mg Avocado
Fructose 0.12g 4.35g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Kiwifruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Avocado
42
Kiwifruit
Mineral Summary Score
24
Avocado
15
Kiwifruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Avocado
7%
Kiwifruit
Carbohydrates
9%
Avocado
15%
Kiwifruit
Fats
68%
Avocado
2%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 2.097g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.3)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 8.33g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.