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Kiwi vs. Avocado oil — In-Depth Nutrition Comparison

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How are kiwi and avocado oil different?

  • Kiwi is higher in vitamin C, copper, fiber, potassium, and folate; however, avocado oil is richer in monounsaturated fat.
  • Daily need coverage for vitamin C for kiwi is 103% higher.
  • Kiwi has less saturated fat.
  • Avocado oil has a lower glycemic index (0) than kiwi (58).

Kiwifruit, green, raw and Oil, avocado are the varieties used in this article.

Infographic

Kiwi vs Avocado oil 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
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
4
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +19130.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
12% 74% 14%
Saturated fat: Sat. Fat 11.56 g
Monounsaturated fat: Mono. Fat 70.554 g
Polyunsaturated fat: Poly. Fat 13.486 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +150014.9%
Contains more Poly. FatPolyunsaturated fat +4599%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwi Avocado oil
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Kiwi Avocado oil DV% diff.
Monounsaturated fat 0.047g 70.554g 176%
Fats 0.52g 100g 153%
Vitamin C 92.7mg 0mg 103%
Polyunsaturated fat 0.287g 13.486g 88%
Saturated fat 0.029g 11.56g 52%
Calories 61kcal 884kcal 41%
Vitamin K 40.3µg 34%
Copper 0.13mg 0mg 14%
Fiber 3g 0g 12%
Vitamin E 1.46mg 10%
Potassium 312mg 0mg 9%
Folate 25µg 0µg 6%
Vitamin B6 0.063mg 0mg 5%
Fructose 4.35g 5%
Phosphorus 34mg 0mg 5%
Carbs 14.66g 0g 5%
Vitamin B5 0.183mg 0mg 4%
Magnesium 17mg 0mg 4%
Manganese 0.098mg 0mg 4%
Iron 0.31mg 0mg 4%
Calcium 34mg 0mg 3%
Vitamin B1 0.027mg 0mg 2%
Vitamin B3 0.341mg 0mg 2%
Vitamin B2 0.025mg 0mg 2%
Protein 1.14g 0g 2%
Zinc 0.14mg 0mg 1%
Choline 7.8mg 1%
Net carbs 11.66g 0g N/A
Sugar 8.99g N/A
Sodium 3mg 0mg 0%
Vitamin A 4µg 0µg 0%
Selenium 0.2µg 0µg 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Avocado oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Kiwi
0%
Avocado oil
Minerals Daily Need Coverage Score
14%
Kiwi
0%
Avocado oil

Comparison summary

Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 11.531g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $1.5)
Which food is richer in minerals?
Kiwi
Kiwi is relatively richer in minerals
Which food is richer in vitamins?
Kiwi
Kiwi is relatively richer in vitamins
Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Avocado oil
Avocado oil is lower in Sugar (difference - 8.99g)
Which food contains less Sodium?
Avocado oil
Avocado oil contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Avocado oil
Avocado oil is lower in glycemic index (difference - 58)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/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.