Kiwi vs. Avocado — In-Depth Nutrition Comparison
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A recap on differences between kiwi and avocadoes
- Kiwi is higher in vitamin C and vitamin K, yet avocadoes 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 avocadoes.
- Kiwi contains 2 times more vitamin K than avocadoes. While kiwi contains 40.3µg of vitamin K, avocadoes contain only 21µg.
- The amount of saturated fat in kiwi is lower.
- The glycemic index of avocadoes is lower.
Food varieties used in this article are Kiwifruit, green, raw and Avocados, raw, all commercial varieties.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
| Contains more CholineCholine | +82.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 92.7mg | 10mg | 92% |
| Monounsaturated fat | 0.047g | 9.799g | 24% |
| Vitamin B5 | 0.183mg | 1.389mg | 24% |
| Fats | 0.52g | 14.66g | 22% |
| Vitamin K | 40.3µg | 21µg | 16% |
| Vitamin B6 | 0.063mg | 0.257mg | 15% |
| Fiber | 3g | 6.7g | 15% |
| Folate | 25µg | 81µg | 14% |
| Polyunsaturated fat | 0.287g | 1.816g | 10% |
| Saturated fat | 0.029g | 2.126g | 10% |
| Vitamin B3 | 0.341mg | 1.738mg | 9% |
| Vitamin B2 | 0.025mg | 0.13mg | 8% |
| Copper | 0.13mg | 0.19mg | 7% |
| Fructose | 4.35g | 0.12g | 5% |
| Calories | 61kcal | 160kcal | 5% |
| Zinc | 0.14mg | 0.64mg | 5% |
| Potassium | 312mg | 485mg | 5% |
| Vitamin E | 1.46mg | 2.07mg | 4% |
| Phosphorus | 34mg | 52mg | 3% |
| Magnesium | 17mg | 29mg | 3% |
| Vitamin B1 | 0.027mg | 0.067mg | 3% |
| Iron | 0.31mg | 0.55mg | 3% |
| Carbs | 14.66g | 8.53g | 2% |
| Calcium | 34mg | 12mg | 2% |
| Manganese | 0.098mg | 0.142mg | 2% |
| Protein | 1.14g | 2g | 2% |
| Choline | 7.8mg | 14.2mg | 1% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
39%
32%
Minerals Daily Need Coverage Score
14%
21%
Comparison summary
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 2.097g)
Which food is cheaper?
Kiwi is cheaper (difference - $0.3)
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 8.33g)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)