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Kiwi vs. Tomato — In-Depth Nutrition Comparison

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What are the differences between kiwi and tomatoes?

  • Kiwi is higher in vitamin C, vitamin K, copper, fiber, and vitamin E; however, tomatoes are richer in vitamin A.
  • Kiwi's daily need coverage for vitamin C is 88% more.
  • Tomatoes contain 5 times less vitamin K than kiwi. Kiwi contains 40.3µg of vitamin K, while tomatoes contain 7.9µg.
  • Tomatoes have less sugar.
  • Tomatoes have a lower glycemic index (23) than kiwi (58).

We used Kiwifruit, green, raw and Tomatoes, red, ripe, raw, year round average types in this article.

Infographic

Kiwi vs Tomato 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
8
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%
Tomato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +31.6%
Contains more IronIron +14.8%
Contains more CopperCopper +120.3%
Contains more PhosphorusPhosphorus +41.7%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +21.4%
Contains more ManganeseManganese +16.3%

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
7
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%
Tomato
4
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin CVitamin C +576.6%
Contains more Vitamin EVitamin E +170.4%
Contains more Vitamin B2Vitamin B2 +31.6%
Contains more Vitamin B5Vitamin B5 +105.6%
Contains more Vitamin KVitamin K +410.1%
Contains more FolateFolate +66.7%
Contains more CholineCholine +16.4%
Contains more Vitamin AVitamin A +950%
Contains more Vitamin B1Vitamin B1 +37%
Contains more Vitamin B3Vitamin B3 +74.2%
Contains more Vitamin B6Vitamin B6 +27%
~equal in Vitamin D ~0µg
~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
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +29.5%
Contains more FatsFats +160%
Contains more CarbsCarbs +276.9%
Contains more OtherOther +19.6%
Contains more WaterWater +13.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +51.6%
Contains more Poly. FatPolyunsaturated fat +245.8%
~equal in Saturated fat ~0.028g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Tomato
0
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +228.8%
Contains more FructoseFructose +217.5%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~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.
Kiwi Tomato
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwi Tomato DV% diff.
Vitamin C 92.7mg 13.7mg 88%
Vitamin K 40.3µg 7.9µg 27%
Copper 0.13mg 0.059mg 8%
Fiber 3g 1.2g 7%
Vitamin E 1.46mg 0.54mg 6%
Fructose 4.35g 1.37g 4%
Carbs 14.66g 3.89g 4%
Vitamin A 4µg 42µg 4%
Folate 25µg 15µg 3%
Vitamin B5 0.183mg 0.089mg 2%
Vitamin B3 0.341mg 0.594mg 2%
Calories 61kcal 18kcal 2%
Calcium 34mg 10mg 2%
Potassium 312mg 237mg 2%
Vitamin B1 0.027mg 0.037mg 1%
Phosphorus 34mg 24mg 1%
Polyunsaturated fat 0.287g 0.083g 1%
Vitamin B6 0.063mg 0.08mg 1%
Manganese 0.098mg 0.114mg 1%
Magnesium 17mg 11mg 1%
Protein 1.14g 0.88g 1%
Fats 0.52g 0.2g 0%
Net carbs 11.66g 2.69g N/A
Iron 0.31mg 0.27mg 0%
Sugar 8.99g 2.63g N/A
Zinc 0.14mg 0.17mg 0%
Sodium 3mg 5mg 0%
Selenium 0.2µg 0µg 0%
Vitamin B2 0.025mg 0.019mg 0%
Saturated fat 0.029g 0.028g 0%
Choline 7.8mg 6.7mg 0%
Monounsaturated fat 0.047g 0.031g 0%
Tryptophan 0.015mg 0.006mg 0%
Threonine 0.047mg 0.027mg 0%
Isoleucine 0.051mg 0.018mg 0%
Leucine 0.066mg 0.025mg 0%
Lysine 0.061mg 0.027mg 0%
Methionine 0.024mg 0.006mg 0%
Phenylalanine 0.044mg 0.027mg 0%
Valine 0.057mg 0.018mg 0%
Histidine 0.027mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
12%
Tomato
Minerals Daily Need Coverage Score
14%
Kiwi
9%
Tomato

Comparison summary

Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 6.36g)
Which food is lower in Saturated fat?
Tomato
Tomato is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 35)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.1)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Kiwi
Kiwi is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.