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Kiwi vs. Avocado — In-Depth Nutrition Comparison

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A recap on the differences between kiwi and avocados

  • Kiwi is higher in vitamin C and vitamin K, yet avocados are higher in vitamin B5, vitamin B6, fiber, folate, vitamin B3, vitamin B2, and copper.
  • Kiwi covers your daily vitamin C needs 92% more than avocados.
  • Kiwi contains 2 times more vitamin K than avocados. While kiwi contains 40.3µg of vitamin K, avocados contain only 21µg.
  • The amount of saturated fat in kiwi is lower.
  • The glycemic index of avocados is lower.

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

Infographic

Kiwi vs Avocado 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.
Kiwi
Kiwi
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +183.3%
Contains less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +70.6%
Contains more PotassiumPotassium +55.4%
Contains more IronIron +77.4%
Contains more CopperCopper +46.2%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +52.9%
Contains more ManganeseManganese +44.9%
Contains more SeleniumSelenium +100%

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.
Kiwi
Kiwi
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin CVitamin C +827%
Contains more Vitamin KVitamin K +91.9%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin EVitamin E +41.8%
Contains more Vitamin B1Vitamin B1 +148.1%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +409.7%
Contains more Vitamin B5Vitamin B5 +659%
Contains more Vitamin B6Vitamin B6 +307.9%
Contains more FolateFolate +224%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Avocado DV% diff.
Vitamin C 92.7mg 10mg 92%
Vitamin B5 0.183mg 1.389mg 24%
Monounsaturated fat 0.047g 9.799g 24%
Fats 0.52g 14.66g 22%
Vitamin K 40.3µg 21µg 16%
Fiber 3g 6.7g 15%
Vitamin B6 0.063mg 0.257mg 15%
Folate 25µg 81µg 14%
Saturated fat 0.029g 2.126g 10%
Polyunsaturated fat 0.287g 1.816g 10%
Vitamin B3 0.341mg 1.738mg 9%
Vitamin B2 0.025mg 0.13mg 8%
Copper 0.13mg 0.19mg 7%
Calories 61kcal 160kcal 5%
Potassium 312mg 485mg 5%
Zinc 0.14mg 0.64mg 5%
Fructose 4.35g 0.12g 5%
Vitamin E 1.46mg 2.07mg 4%
Magnesium 17mg 29mg 3%
Iron 0.31mg 0.55mg 3%
Phosphorus 34mg 52mg 3%
Vitamin B1 0.027mg 0.067mg 3%
Protein 1.14g 2g 2%
Carbs 14.66g 8.53g 2%
Calcium 34mg 12mg 2%
Manganese 0.098mg 0.142mg 2%
Choline 7.8mg 14.2mg 1%
Protein per 100 calories 1.9g 1.3g N/A
Calories per 10 g protein 535kcal 800kcal N/A
Weight per 100 calories 164g 63g N/A
Unsaturated / Saturated Fat ratio 12 5.5 N/A
Net carbs 11.66g 1.83g N/A
Sugar 8.99g 0.66g N/A
Starch 0g 0.11g 0%
Sodium 3mg 7mg 0%
Vitamin A 4µg 7µg 0%
Selenium 0.2µg 0.4µg 0%
Tryptophan 0.015mg 0.025mg 0%
Threonine 0.047mg 0.073mg 0%
Isoleucine 0.051mg 0.084mg 0%
Leucine 0.066mg 0.143mg 0%
Lysine 0.061mg 0.132mg 0%
Methionine 0.024mg 0.038mg 0%
Phenylalanine 0.044mg 0.097mg 0%
Valine 0.057mg 0.107mg 0%
Histidine 0.027mg 0.049mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more CarbsCarbs +71.9%
Contains more WaterWater +13.4%
Contains more ProteinProtein +75.4%
Contains more FatsFats +2719.2%
Contains more OtherOther +159%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +20748.9%
Contains more Poly. FatPolyunsaturated fat +532.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
Kiwi
5
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
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
Contains more SucroseSucrose +150%
Contains more GlucoseGlucose +1010.8%
Contains more FructoseFructose +3525%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +70%
Contains more StarchStarch +∞%
~equal in Lactose ~0g

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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. Kiwi - 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.