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Kiwifruit vs Avocado - In-Depth Nutrition Comparison

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A recap on differences between Kiwifruit and Avocado

  • Kiwifruit is higher in Vitamin C, and Vitamin K, yet Avocado is higher in Vitamin B5, Vitamin B6, Fiber, Folate, Vitamin B3, Vitamin B2, and Copper.
  • Kiwifruit covers your daily Vitamin C needs 92% more than Avocado.
  • Kiwifruit contains 2 times more Vitamin K than Avocado. While Kiwifruit contains 40.3µg of Vitamin K, Avocado contains only 21µg.
  • The amount of Saturated Fat in Kiwifruit is lower.

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

Infographic

Kiwifruit vs Avocado infographic
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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 Calcium +183.3%
Contains less Sodium -57.1%
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Contains more Calcium +183.3%
Contains less Sodium -57.1%
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%

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 C +827%
Contains more Vitamin K +91.9%
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%
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%
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%
Contains more Vitamin C +827%
Contains more Vitamin K +91.9%
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%

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

Which food is preferable for your diet?

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

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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
42
Kiwifruit
35
Avocado
Mineral Summary Score
15
Kiwifruit
24
Avocado

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
7%
Kiwifruit
12%
Avocado
Carbohydrates
15%
Kiwifruit
9%
Avocado
Fats
2%
Kiwifruit
68%
Avocado

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.