Kiwifruit vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Kiwifruit, ZESPRI SunGold, raw is higher in more vitamins & minerals
Calories (kcal)
Kiwifruit 63
Oil 884
Protein (g)
Kiwifruit 1.02
Oil 0.110
Carbs (g)
Kiwifruit 15.8
Oil 0
Fat (g)
Kiwifruit 0.280
Oil 100.0
Fiber (g)
Kiwifruit 1.40
Oil 0
Quick answers
Which has more protein?
Kiwifruit, ZESPRI SunGold, raw — 1.02g vs 0.110g per 100g.
Which has fewer calories?
Kiwifruit, ZESPRI SunGold, raw — 63 vs 884 kcal per 100g.
Which is more nutrient-dense?
Kiwifruit, ZESPRI SunGold, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Kiwifruit | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 63 kcal | 884 kcal | -93% |
| Macronutrients | |||
| Water | 82.4 g | 0.120 g | +68600% |
| Protein | 1.02 g | 0.110 g | +827% |
| Total lipid (fat) | 0.280 g | 100.0 g | -100% |
| Carbohydrate, by difference | 15.8 g | 0 g | |
| Fiber, total dietary | 1.40 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.065 g | 8.98 g | -99% |
| Fatty acids, total monounsaturated | 0.023 g | 18.4 g | -100% |
| Fatty acids, total trans | — | 0.094 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 161 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0 mg | 0 mg | = |
| Riboflavin (Vitamin B2) | 0.074 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.231 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.120 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.079 mg | 0 mg | |
| Biotin (Vitamin B7) | 31.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 1.90 mg | 0.200 mg | +850% |
| Vitamin B-12 — Cobalamin | 0.080 ug | 0 ug | |
| Vitamin A, RAE | 1.00 ug | 0 ug | |
| Carotene, beta | 14.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.40 mg | 0.470 mg | +198% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 17.0 mg | 1.00 mg | +1600% |
| Iron, Fe | 0.210 mg | 0 mg | |
| Magnesium, Mg | 12.0 mg | 0 mg | |
| Phosphorus, P | 25.0 mg | 1.00 mg | +2400% |
| Potassium, K | 315 mg | 0 mg | |
| Sodium, Na | 3.00 mg | 0 mg | |
| Zinc, Zn | 0.080 mg | 0.070 mg | +14% |
| Copper, Cu | 0.151 mg | 0 mg | |
| Manganese, Mn | 0.048 mg | 0 mg | |
| Selenium, Se | 0.400 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 262 kj | 3700 kj | -93% |
| Ash | 0.470 g | 0 g | |
| Total Sugars | 12.3 g | 0 g | |
| Sucrose | 1.22 g | — | |
| Glucose | 5.28 g | — | |
| Fructose | 5.80 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0.120 g | — | |
| Fluoride, F | 0 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 31.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 31.0 ug | 0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 23.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 24.0 ug | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.040 mg | 0.550 mg | -93% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.070 mg | 28.8 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 1.65 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.870 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.890 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 6.10 ug | 9.30 ug | -34% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.001 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.001 g | 0.008 g | -88% |
| SFA 12:0 (Lauric acid) | 0.003 g | 0.018 g | -83% |
| SFA 14:0 (Myristic acid) | 0.003 g | 0.077 g | -96% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0.027 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.048 g | 5.11 g | -99% |
| SFA 17:0 (Margaric acid) | 0 g | 0.051 g | -100% |
| SFA 18:0 (Stearic acid) | 0.006 g | 3.37 g | -100% |
| SFA 20:0 (Arachidic acid) | 0.001 g | 0.131 g | -99% |
| SFA 22:0 (Behenic acid) | 0 g | 0.113 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.075 g | -100% |
| MUFA 14:1 (Myristoleic acid) | 0.005 g | 0.008 g | -38% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.004 g | 0.060 g | -93% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.004 g | 0.060 g | -93% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.014 g | 18.3 g | -100% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.014 g | 18.3 g | -100% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.031 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.017 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0.023 g | -100% |
| Fatty acids, total polyunsaturated | 0.111 g | 67.8 g | -100% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.060 g | 14.3 g | -100% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.058 g | 14.2 g | -100% |
| PUFA 18:2 CLAs | 0.001 g | 0.031 g | -97% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.043 g | 53.4 g | -100% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.043 g | 53.4 g | -100% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.031 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.008 g | 0.096 g | -92% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.008 g | 0.081 g | -90% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.001 g | 0.015 g | -93% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | 0.013 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | — | 0.044 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.030 g | |
| TFA 22:1 t | — | 0.014 g | |
| TFA 18:2 t not further defined | — | 0.050 g | |
| Fatty acids, total trans-polyenoic | — | 0.050 g | |
| Stigmasterol | — | 30.0 mg | |
| Campesterol | — | 98.0 mg | |
| Beta-sitosterol | — | 206 mg | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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