Avocados (Raw)vsKiwifruit Green (Raw)
Avocados (Raw) has 160 calories and 2.0g protein per 100g. Kiwifruit Green (Raw) has 58 calories and 1.1g protein per 100g Avocados (Raw) has more protein, Kiwifruit Green (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Avocados (Raw) vs Kiwifruit Green (Raw)
Go with Kiwifruit Green (Raw) at just 58 kcal per 100g — 64% fewer calories.
Avocados (Raw) will keep you satisfied longer with 6.7g fiber, 14.7g fat — fat and protein slow digestion while fiber adds bulk.
Kiwifruit Green (Raw) delivers 74.7mg of vitamin C per 100g — great for immune function and skin health.
Avocados (Raw) has only 8.5g carbs per 100g — the clear choice for low-carb diets.
Avocados (Raw) edges ahead overall with more fiber, more potassium — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Avocados All Commercial Varieties | Kiwifruit Green | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 160kcal8% | 58kcal3% | +102kcal |
| Protein | 2.0g4% | 1.1g2% | +0.94g |
| Total Fat | 15g19% | 0.44g1% | +14g |
| Saturated Fat | 2.1g11% | — | — |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | — | — |
| Carbohydrates | 8.5g3% | 14g5% | <0.1g |
| Dietary Fiber | 6.7g24% | 3.0g11% | +3.7g |
| Sugars | 0.66g | — | — |
| ✨Vitamins | |||
| Vitamin A | 7.0mcg1% | 4.0mcg0% | +3.0mcg |
| Vitamin C | 10mg11% | 75mg83% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 2.1mg14% | 1.3mg9% | +0.77mg |
| Vitamin K | 21mcg18% | 40mcg34% | <0.1mcg |
| Vitamin B6 | 0.26mg15% | <0.1mg4% | +0.20mg |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 81mcg20% | 26mcg7% | +55mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg2% | +<0.1mg |
| Riboflavin (B2) | 0.13mg10% | <0.1mg2% | +0.11mg |
| Niacin (B3) | 1.7mg11% | 0.37mg2% | +1.4mg |
| 🔶Minerals | |||
| Sodium | 7.0mg0% | 5.0mg0% | +2.0mg |
| Calcium | 12mg1% | 35mg3% | <0.1mg |
| Iron | 0.55mg3% | 0.24mg1% | +0.31mg |
| Potassium | 485mg10% | 198mg4% | +287mg |
| Phosphorus | 52mg4% | 34mg3% | +18mg |
| Magnesium | 29mg7% | 16mg4% | +13mg |
| Zinc | 0.64mg6% | 0.14mg1% | +0.50mg |
| Copper | 0.19mg21% | 0.13mg15% | +<0.1mg |
| Manganese | 0.14mg6% | <0.1mg3% | +<0.1mg |
| Selenium | 0.40mcg1% | 0.20mcg0% | +0.20mcg |
🔬Nutritional Analysis
Calories: Kiwifruit Green (Raw) is significantly lower in calories at just 58 kcal per 100g compared to 160 kcal for Avocados (Raw) — that's 176% fewer calories, making Kiwifruit Green (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Avocados (Raw) providing 2g and Kiwifruit Green (Raw) providing 1.06g per 100g.
Fat: Kiwifruit Green (Raw) is the leaner option with 0.44g of total fat per 100g compared to 14.7g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Kiwifruit Green (Raw): 74.7mg vs 10mg), Riboflavin (B2) (Avocados (Raw): 0.13mg vs 0.025mg), Niacin (B3) (Avocados (Raw): 1.74mg vs 0.37mg).
Key Minerals: Notable mineral differences include Zinc (Avocados (Raw): 0.64mg vs 0.14mg), Calcium (Kiwifruit Green (Raw): 35mg vs 12mg), Potassium (Avocados (Raw): 485mg vs 198mg).
Diet Suitability: Kiwifruit Green (Raw) fits a low-fat diet. Both fit a low-sodium diet. Avocados (Raw) fits a high-fiber diet.
🔗Related Comparisons
More with Avocados
More with Kiwifruit Green
❓Frequently Asked Questions
- Which has more protein, Avocados (Raw) or Kiwifruit Green (Raw)?
- Avocados (Raw) has more protein with 2g per 100g compared to 1.06g for Kiwifruit Green (Raw).
- Which is lower in calories, Avocados (Raw) or Kiwifruit Green (Raw)?
- Kiwifruit Green (Raw) is lower in calories with 58 kcal per 100g versus 160 kcal.
- Is Avocados (Raw) or Kiwifruit Green (Raw) healthier?
- It depends on your goals. Avocados (Raw) has 160 calories and 2g protein per 100g, while Kiwifruit Green (Raw) has 58 calories and 1.06g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Avocados (Raw) or Kiwifruit Green (Raw)?
- Kiwifruit Green (Raw) is leaner with 0.44g of fat per 100g compared to 14.7g.
- Which has more fiber, Avocados (Raw) or Kiwifruit Green (Raw)?
- Avocados (Raw) has more fiber with 6.7g per 100g compared to 3g.