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Avocado vs. Kiwi — In-Depth Nutrition Comparison

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A recap on the differences between avocados and kiwi

  • Avocados are higher in vitamin B5, vitamin B6, fiber, folate, vitamin B3, vitamin B2, and copper, yet kiwi is higher in vitamin C and vitamin K.
  • Kiwi covers your daily vitamin C needs 92% more than avocados.
  • Avocados contain 73 times more saturated fat than kiwi. While avocados contain 2.126g of saturated fat, kiwi contains only 0.029g.
  • The glycemic index of avocados is lower.

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

Infographic

Avocado vs Kiwi 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.
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%
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%
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%
Contains more CalciumCalcium +183.3%
Contains less SodiumSodium -57.1%

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.
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%
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%
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 Vitamin CVitamin C +827%
Contains more Vitamin KVitamin K +91.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Kiwi DV% diff.
Vitamin C 10mg 92.7mg 92%
Vitamin B5 1.389mg 0.183mg 24%
Monounsaturated fat 9.799g 0.047g 24%
Fats 14.66g 0.52g 22%
Vitamin K 21µg 40.3µg 16%
Fiber 6.7g 3g 15%
Vitamin B6 0.257mg 0.063mg 15%
Folate 81µg 25µg 14%
Saturated fat 2.126g 0.029g 10%
Polyunsaturated fat 1.816g 0.287g 10%
Vitamin B3 1.738mg 0.341mg 9%
Vitamin B2 0.13mg 0.025mg 8%
Copper 0.19mg 0.13mg 7%
Calories 160kcal 61kcal 5%
Potassium 485mg 312mg 5%
Zinc 0.64mg 0.14mg 5%
Fructose 0.12g 4.35g 5%
Vitamin E 2.07mg 1.46mg 4%
Magnesium 29mg 17mg 3%
Iron 0.55mg 0.31mg 3%
Phosphorus 52mg 34mg 3%
Vitamin B1 0.067mg 0.027mg 3%
Protein 2g 1.14g 2%
Carbs 8.53g 14.66g 2%
Calcium 12mg 34mg 2%
Manganese 0.142mg 0.098mg 2%
Choline 14.2mg 7.8mg 1%
Protein per 100 calories 1.3g 1.9g N/A
Calories per 10 g protein 800kcal 535kcal N/A
Weight per 100 calories 63g 164g N/A
Unsaturated / Saturated Fat ratio 5.5 12 N/A
Net carbs 1.83g 11.66g N/A
Sugar 0.66g 8.99g N/A
Starch 0.11g 0g 0%
Sodium 7mg 3mg 0%
Vitamin A 7µg 4µg 0%
Selenium 0.4µg 0.2µg 0%
Tryptophan 0.025mg 0.015mg 0%
Threonine 0.073mg 0.047mg 0%
Isoleucine 0.084mg 0.051mg 0%
Leucine 0.143mg 0.066mg 0%
Lysine 0.132mg 0.061mg 0%
Methionine 0.038mg 0.024mg 0%
Phenylalanine 0.097mg 0.044mg 0%
Valine 0.107mg 0.057mg 0%
Histidine 0.049mg 0.027mg 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
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
Contains more ProteinProtein +75.4%
Contains more FatsFats +2719.2%
Contains more OtherOther +159%
Contains more CarbsCarbs +71.9%
Contains more WaterWater +13.4%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +150%
Contains more GlucoseGlucose +1010.8%
Contains more FructoseFructose +3525%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +70%
~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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.