Apples vs Kiwi
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Per 100 calories
| Nutrient | Apples | Kiwi |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 0.491 g | 1.85 g |
| Carbs | 25.7 g | 24.1 g |
| Fat | 0.679 g | 0.807 g |
| Vitamins | ||
| Vitamin A | 3.77 µg | 6.72 µg |
| Thiamin (B1) | 0.03 mg | 0.045 mg |
| Riboflavin (B2) | 0.023 mg | 0.042 mg |
| Niacin (B3) | 0.179 mg | 0.598 mg |
| Pantothenic Acid (B5) | 0.087 mg | 0.328 mg |
| Vitamin B6 | 0.083 mg | 0.104 mg |
| Folate | 1.89 µg | 42.9 µg |
| Choline | 6.42 mg | 13.1 mg |
| Vitamin C | 0.377 mg | 141 mg |
| Vitamin E | 0.094 mg | 2.32 mg |
| Vitamin K | 1.13 µg | 67.7 µg |
| Minerals | ||
| Calcium | 9.43 mg | 58 mg |
| Iron | 0.358 mg | 0.462 mg |
| Magnesium | 5.66 mg | 27.5 mg |
| Phosphorus | 15.1 mg | 57.1 mg |
| Potassium | 166 mg | 429 mg |
| Sodium | 1.89 mg | 6.72 mg |
| Zinc | 0.075 mg | 0.235 mg |
| Copper | 0.066 mg | 0.222 mg |
| Manganese | 0.223 mg | 0.136 mg |
| Selenium | 0.566 µg | 0.336 µg |
| Carbohydrates | ||
| Fiber | 4.53 g | 5.04 g |
| Sugar | 20.8 g | 15.1 g |
| Fructose | 0 g | 7.31 g |
| Fats | ||
| Polyunsaturated Fat | 0.196 g | 0.482 g |
| Monounsaturated Fat | 0.026 g | 0.079 g |
| Saturated Fat | 0.109 g | 0.049 g |
| Omega-6 (Linoleic Acid) | 0.162 g | 0.413 g |
| Amino Acids | ||
| Histidine | 0 g | 0.044 g |
| Isoleucine | 0 g | 0.082 g |
| Leucine | 0 g | 0.106 g |
| Lysine | 0 g | 0.097 g |
| Methionine | 0 g | 0.039 g |
| Cystine | 0 g | 0.05 g |
| Phenylalanine | 0 g | 0.069 g |
| Tyrosine | 0 g | 0.054 g |
| Threonine | 0 g | 0.076 g |
| Tryptophan | 0 g | 0.024 g |
| Valine | 0 g | 0.092 g |
| Arginine | 0 g | 0.129 g |
| Alanine | 0 g | 0.086 g |
| Serine | 0 g | 0.202 g |
| Proline | 0 g | 0.294 g |
| Glycine | 0 g | 0.096 g |
| Aspartic Acid | 0 g | 0.071 g |
| Glutamic Acid | 0 g | 0.084 g |
Per 100 grams
| Nutrient | Apples | Kiwi |
|---|---|---|
| Calories | 53 kcal | 59.5 kcal |
| Protein | 0.26 g | 1.1 g |
| Carbs | 13.6 g | 14.4 g |
| Fat | 0.36 g | 0.48 g |
| Vitamins | ||
| Vitamin A | 2 µg | 4 µg |
| Thiamin (B1) | 0.016 mg | 0.027 mg |
| Riboflavin (B2) | 0.012 mg | 0.025 mg |
| Niacin (B3) | 0.095 mg | 0.356 mg |
| Pantothenic Acid (B5) | 0.046 mg | 0.195 mg |
| Vitamin B6 | 0.044 mg | 0.062 mg |
| Folate | 1 µg | 25.5 µg |
| Choline | 3.4 mg | 7.8 mg |
| Vitamin C | 0.2 mg | 83.7 mg |
| Vitamin E | 0.05 mg | 1.38 mg |
| Vitamin K | 0.6 µg | 40.3 µg |
| Minerals | ||
| Calcium | 5 mg | 34.5 mg |
| Iron | 0.19 mg | 0.275 mg |
| Magnesium | 3 mg | 16.4 mg |
| Phosphorus | 8 mg | 34 mg |
| Potassium | 88 mg | 255 mg |
| Sodium | 1 mg | 4 mg |
| Zinc | 0.04 mg | 0.14 mg |
| Copper | 0.035 mg | 0.132 mg |
| Manganese | 0.118 mg | 0.081 mg |
| Selenium | 0.3 µg | 0.2 µg |
| Carbohydrates | ||
| Fiber | 2.4 g | 3 g |
| Sugar | 11 g | 8.99 g |
| Fructose | 0 g | 4.35 g |
| Fats | ||
| Polyunsaturated Fat | 0.104 g | 0.287 g |
| Monounsaturated Fat | 0.014 g | 0.047 g |
| Saturated Fat | 0.058 g | 0.029 g |
| Omega-6 (Linoleic Acid) | 0.086 g | 0.246 g |
| Amino Acids | ||
| Histidine | 0 g | 0.026 g |
| Isoleucine | 0 g | 0.049 g |
| Leucine | 0 g | 0.063 g |
| Lysine | 0 g | 0.058 g |
| Methionine | 0 g | 0.023 g |
| Cystine | 0 g | 0.03 g |
| Phenylalanine | 0 g | 0.041 g |
| Tyrosine | 0 g | 0.032 g |
| Threonine | 0 g | 0.045 g |
| Tryptophan | 0 g | 0.014 g |
| Valine | 0 g | 0.055 g |
| Arginine | 0 g | 0.077 g |
| Alanine | 0 g | 0.051 g |
| Serine | 0 g | 0.12 g |
| Proline | 0 g | 0.175 g |
| Glycine | 0 g | 0.057 g |
| Aspartic Acid | 0 g | 0.042 g |
| Glutamic Acid | 0 g | 0.05 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Apples and Kiwi, including preparation variants and research-cited compound levels, or compare any two foods.