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Avocado vs. Kiwifruit — In-Depth Nutrition Comparison

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +77.4%
Contains more Magnesium +70.6%
Contains more Phosphorus +52.9%
Contains more Potassium +55.4%
Contains more Zinc +357.1%
Contains more Copper +46.2%
Contains more Manganese +44.9%
Contains more Selenium +100%
Contains more Calcium +183.3%
Contains less Sodium -57.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +77.4%
Contains more Magnesium +70.6%
Contains more Phosphorus +52.9%
Contains more Potassium +55.4%
Contains more Zinc +357.1%
Contains more Copper +46.2%
Contains more Manganese +44.9%
Contains more Selenium +100%
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" charts 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 Choline +82.1%
Contains more Vitamin C +827%
Contains more Vitamin K +91.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
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 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 Choline +82.1%
Contains more Vitamin C +827%
Contains more Vitamin K +91.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +75.4%
Contains more Fats +2719.2%
Contains more Other +159%
Contains more Carbs +71.9%
Contains more Water +13.4%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +75.4%
Contains more Fats +2719.2%
Contains more Other +159%
Contains more Carbs +71.9%
Contains more Water +13.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +20748.9%
Contains more Polyunsaturated fat +532.8%
Contains less Saturated Fat -98.6%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +20748.9%
Contains more Polyunsaturated fat +532.8%
Contains less Saturated Fat -98.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +150%
Contains more Glucose +1010.8%
Contains more Fructose +3525%
Contains more Maltose +∞%
Contains more Galactose +70%
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 +150%
Contains more Glucose +1010.8%
Contains more Fructose +3525%
Contains more Maltose +∞%
Contains more Galactose +70%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 1.83g 11.66g Kiwifruit
Protein 2g 1.14g Avocado
Fats 14.66g 0.52g Avocado
Carbs 8.53g 14.66g Kiwifruit
Calories 160kcal 61kcal Avocado
Starch 0.11g 0g Avocado
Fructose 0.12g 4.35g Kiwifruit
Sugar 0.66g 8.99g Avocado
Fiber 6.7g 3g Avocado
Calcium 12mg 34mg Kiwifruit
Iron 0.55mg 0.31mg Avocado
Magnesium 29mg 17mg Avocado
Phosphorus 52mg 34mg Avocado
Potassium 485mg 312mg Avocado
Sodium 7mg 3mg Kiwifruit
Zinc 0.64mg 0.14mg Avocado
Copper 0.19mg 0.13mg Avocado
Manganese 0.142mg 0.098mg Avocado
Selenium 0.4µg 0.2µg Avocado
Vitamin A 146IU 87IU Avocado
Vitamin A RAE 7µg 4µg Avocado
Vitamin E 2.07mg 1.46mg Avocado
Vitamin C 10mg 92.7mg Kiwifruit
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
Folate 81µg 25µg Avocado
Choline 14.2mg 7.8mg Avocado
Vitamin K 21µg 40.3µg Kiwifruit
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
Saturated Fat 2.126g 0.029g Kiwifruit
Monounsaturated Fat 9.799g 0.047g Avocado
Polyunsaturated fat 1.816g 0.287g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Avocado
39%
Kiwifruit
Minerals Daily Need Coverage Score
21%
Avocado
14%
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

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. 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.