Side-by-Side Comparison

Almonds (Raw) vs Kiwi (Kiwifruit)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

View Details

Clean sliced green kiwi displaying emerald flesh and tiny black seeds

fruits

Kiwi (Kiwifruit)

61Calories

1.1Protein

3.0Fiber

92.7Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-89%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) has fewer calories (energy) (61 kcal vs 579 kcal, 518 kcal less).

Higher Protein

+1755%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 1.1 g in Kiwi (Kiwifruit) (+20.0 g, +1755%).

Higher Dietary Fiber

+317%

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 3.0 g in Kiwi (Kiwifruit) (+9.5 g, +317%).

Higher Vitamin C

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 92.7 mg vs 0 mg in Almonds (Raw) (+92.7 mg).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Kiwi (Kiwifruit)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Kiwi (Kiwifruit)

61 kcal3% DV

Almonds (Raw) provides 579 kcal vs 61 kcal in Kiwi (Kiwifruit) (+518 kcal, +849%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Kiwi (Kiwifruit)

1.1 g2% DV

Almonds (Raw) provides 21.2 g vs 1.1 g in Kiwi (Kiwifruit) (+20.0 g, +1755%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

21.6 g8% DV

Kiwi (Kiwifruit)

14.7 g5% DV

Almonds (Raw) provides 21.6 g vs 14.7 g in Kiwi (Kiwifruit) (+6.9 g, +47%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Kiwi (Kiwifruit)

3.0 g11% DV

Almonds (Raw) provides 12.5 g vs 3.0 g in Kiwi (Kiwifruit) (+9.5 g, +317%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Kiwi (Kiwifruit)

0.52 g1% DV

Almonds (Raw) provides 49.9 g vs 0.52 g in Kiwi (Kiwifruit) (+49.4 g, +9502%).

Total SugarsKiwi (Kiwifruit) higher

Almonds (Raw)

4.4 g9% DV

Kiwi (Kiwifruit)

9.0 g18% DV

Kiwi (Kiwifruit) provides 9.0 g vs 4.4 g in Almonds (Raw) (+4.6 g, +107%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Almonds (Raw)

0 mg

Kiwi (Kiwifruit)

92.7 mg103% DV

Kiwi (Kiwifruit) has higher vitamin c (92.7 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Almonds (Raw)

0 µg

Kiwi (Kiwifruit)

4.0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (4.0 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Almonds (Raw) and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Kiwi (Kiwifruit)

1.5 mg10% DV

Almonds (Raw) provides 25.6 mg vs 1.5 mg in Kiwi (Kiwifruit) (+24.2 mg, +1655%).

Vitamin KKiwi (Kiwifruit) higher

Almonds (Raw)

0 µg

Kiwi (Kiwifruit)

40 µg34% DV

Kiwi (Kiwifruit) has higher vitamin k (40 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

44 µg11% DV

Kiwi (Kiwifruit)

25 µg6% DV

Almonds (Raw) provides 44 µg vs 25 µg in Kiwi (Kiwifruit) (+19 µg, +76%).

Thiamin (Vitamin B1)Almonds (Raw) higher

Almonds (Raw)

0.21 mg17% DV

Kiwi (Kiwifruit)

0.03 mg2% DV

Almonds (Raw) provides 0.21 mg vs 0.03 mg in Kiwi (Kiwifruit) (+0.18 mg, +659%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Kiwi (Kiwifruit)

0.03 mg2% DV

Almonds (Raw) provides 1.1 mg vs 0.03 mg in Kiwi (Kiwifruit) (+1.1 mg, +4452%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

Kiwi (Kiwifruit)

0.34 mg2% DV

Almonds (Raw) provides 3.6 mg vs 0.34 mg in Kiwi (Kiwifruit) (+3.3 mg, +961%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.47 mg9% DV

Kiwi (Kiwifruit)

0.18 mg4% DV

Almonds (Raw) provides 0.47 mg vs 0.18 mg in Kiwi (Kiwifruit) (+0.29 mg, +157%).

Vitamin B6Almonds (Raw) higher

Almonds (Raw)

0.14 mg8% DV

Kiwi (Kiwifruit)

0.06 mg4% DV

Almonds (Raw) provides slightly more vitamin b6 (0.14 mg vs 0.06 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Almonds (Raw) and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Almonds (Raw)

1.0 mg

Kiwi (Kiwifruit)

3.0 mg

Kiwi (Kiwifruit) provides 3.0 mg vs 1.0 mg in Almonds (Raw) (+2.0 mg, +200%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Kiwi (Kiwifruit)

312 mg7% DV

Almonds (Raw) provides 733 mg vs 312 mg in Kiwi (Kiwifruit) (+421 mg, +135%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

269 mg21% DV

Kiwi (Kiwifruit)

34.0 mg3% DV

Almonds (Raw) provides 269 mg vs 34.0 mg in Kiwi (Kiwifruit) (+235 mg, +691%).

IronAlmonds (Raw) higher

Almonds (Raw)

3.7 mg21% DV

Kiwi (Kiwifruit)

0.31 mg2% DV

Almonds (Raw) provides 3.7 mg vs 0.31 mg in Kiwi (Kiwifruit) (+3.4 mg, +1097%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

Kiwi (Kiwifruit)

17.0 mg4% DV

Almonds (Raw) provides 270 mg vs 17.0 mg in Kiwi (Kiwifruit) (+253 mg, +1488%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

481 mg38% DV

Kiwi (Kiwifruit)

34.0 mg3% DV

Almonds (Raw) provides 481 mg vs 34.0 mg in Kiwi (Kiwifruit) (+447 mg, +1315%).

ZincAlmonds (Raw) higher

Almonds (Raw)

3.1 mg28% DV

Kiwi (Kiwifruit)

0.14 mg1% DV

Almonds (Raw) provides 3.1 mg vs 0.14 mg in Kiwi (Kiwifruit) (+3.0 mg, +2129%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

Kiwi (Kiwifruit)

0.03 g

Almonds (Raw) provides 3.8 g vs 0.03 g in Kiwi (Kiwifruit) (+3.8 g, +13003%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Kiwi (Kiwifruit)69 g (1 medium kiwi (69 g))

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

162 kcal8% DV

Kiwi (Kiwifruit)

42 kcal2% DV

Almonds (Raw) provides 162 kcal vs 42 kcal in Kiwi (Kiwifruit) (+120 kcal, +285%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

5.9 g12% DV

Kiwi (Kiwifruit)

0.79 g2% DV

Almonds (Raw) provides 5.9 g vs 0.79 g in Kiwi (Kiwifruit) (+5.1 g, +653%).

CarbohydratesKiwi (Kiwifruit) higher

Almonds (Raw)

6.0 g2% DV

Kiwi (Kiwifruit)

10.1 g4% DV

Kiwi (Kiwifruit) provides 10.1 g vs 6.0 g in Almonds (Raw) (+4.1 g, +68%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

3.5 g13% DV

Kiwi (Kiwifruit)

2.1 g7% DV

Almonds (Raw) provides 3.5 g vs 2.1 g in Kiwi (Kiwifruit) (+1.4 g, +69%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Kiwi (Kiwifruit)

0.36 g

Almonds (Raw) provides 14.0 g vs 0.36 g in Kiwi (Kiwifruit) (+13.6 g, +3796%).

Total SugarsKiwi (Kiwifruit) higher

Almonds (Raw)

1.2 g2% DV

Kiwi (Kiwifruit)

6.2 g12% DV

Kiwi (Kiwifruit) provides 6.2 g vs 1.2 g in Almonds (Raw) (+5.0 g, +409%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Almonds (Raw)

0 mg

Kiwi (Kiwifruit)

64.0 mg71% DV

Kiwi (Kiwifruit) has higher vitamin c (64.0 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Almonds (Raw)

0 µg

Kiwi (Kiwifruit)

2.8 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (2.8 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Almonds (Raw) and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Kiwi (Kiwifruit)

1.0 mg7% DV

Almonds (Raw) provides 7.2 mg vs 1.0 mg in Kiwi (Kiwifruit) (+6.2 mg, +612%).

Vitamin KKiwi (Kiwifruit) higher

Almonds (Raw)

0 µg

Kiwi (Kiwifruit)

28 µg23% DV

Kiwi (Kiwifruit) has higher vitamin k (28 µg vs 0 µg).

Folate (DFE)Kiwi (Kiwifruit) higher

Almonds (Raw)

12 µg3% DV

Kiwi (Kiwifruit)

17 µg4% DV

Kiwi (Kiwifruit) provides 17 µg vs 12 µg in Almonds (Raw) (+4.9 µg, +40%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.06 mg5% DV

Kiwi (Kiwifruit)

0.02 mg2% DV

Both Almonds (Raw) and Kiwi (Kiwifruit) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Kiwi (Kiwifruit)

0.02 mg1% DV

Almonds (Raw) provides 0.32 mg vs 0.02 mg in Kiwi (Kiwifruit) (+0.30 mg, +1747%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Kiwi (Kiwifruit)

0.24 mg1% DV

Almonds (Raw) provides 1.0 mg vs 0.24 mg in Kiwi (Kiwifruit) (+0.78 mg, +331%).

Pantothenic Acid (B5)Similar

Almonds (Raw)

0.13 mg3% DV

Kiwi (Kiwifruit)

0.13 mg3% DV

Both Almonds (Raw) and Kiwi (Kiwifruit) provide similar amounts of pantothenic acid (b5) (0.13 mg).

Vitamin B6Similar

Almonds (Raw)

0.04 mg2% DV

Kiwi (Kiwifruit)

0.04 mg3% DV

Both Almonds (Raw) and Kiwi (Kiwifruit) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Almonds (Raw) and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Almonds (Raw)

0.28 mg

Kiwi (Kiwifruit)

2.1 mg

Kiwi (Kiwifruit) provides 2.1 mg vs 0.28 mg in Almonds (Raw) (+1.8 mg, +639%).

PotassiumKiwi (Kiwifruit) higher

Almonds (Raw)

205 mg4% DV

Kiwi (Kiwifruit)

215 mg5% DV

Kiwi (Kiwifruit) provides 215 mg vs 205 mg in Almonds (Raw) (+10.0 mg, +5%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

75.3 mg6% DV

Kiwi (Kiwifruit)

23.5 mg2% DV

Almonds (Raw) provides 75.3 mg vs 23.5 mg in Kiwi (Kiwifruit) (+51.9 mg, +221%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Kiwi (Kiwifruit)

0.21 mg1% DV

Almonds (Raw) provides 1.0 mg vs 0.21 mg in Kiwi (Kiwifruit) (+0.82 mg, +386%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

Kiwi (Kiwifruit)

11.7 mg3% DV

Almonds (Raw) provides 75.6 mg vs 11.7 mg in Kiwi (Kiwifruit) (+63.9 mg, +545%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

135 mg11% DV

Kiwi (Kiwifruit)

23.5 mg2% DV

Almonds (Raw) provides 135 mg vs 23.5 mg in Kiwi (Kiwifruit) (+111 mg, +474%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.87 mg8% DV

Kiwi (Kiwifruit)

0.10 mg1% DV

Almonds (Raw) provides 0.87 mg vs 0.10 mg in Kiwi (Kiwifruit) (+0.78 mg, +804%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

Kiwi (Kiwifruit)

0.02 g

Almonds (Raw) provides 1.1 g vs 0.02 g in Kiwi (Kiwifruit) (+1.0 g, +5217%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

Kiwi (Kiwifruit)Amount per 100 kcal (164 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Kiwi (Kiwifruit)

100 kcal5% DV

Both Almonds (Raw) and Kiwi (Kiwifruit) provide similar amounts of calories (energy) (98 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

3.6 g7% DV

Kiwi (Kiwifruit)

1.9 g4% DV

Almonds (Raw) provides 3.6 g vs 1.9 g in Kiwi (Kiwifruit) (+1.7 g, +92%).

CarbohydratesKiwi (Kiwifruit) higher

Almonds (Raw)

3.7 g1% DV

Kiwi (Kiwifruit)

24.0 g9% DV

Kiwi (Kiwifruit) provides 24.0 g vs 3.7 g in Almonds (Raw) (+20.4 g, +556%).

Dietary FiberKiwi (Kiwifruit) higher

Almonds (Raw)

2.1 g8% DV

Kiwi (Kiwifruit)

4.9 g18% DV

Kiwi (Kiwifruit) provides 4.9 g vs 2.1 g in Almonds (Raw) (+2.8 g, +132%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Kiwi (Kiwifruit)

0.85 g1% DV

Almonds (Raw) provides 8.5 g vs 0.85 g in Kiwi (Kiwifruit) (+7.6 g, +895%).

Total SugarsKiwi (Kiwifruit) higher

Almonds (Raw)

0.74 g1% DV

Kiwi (Kiwifruit)

14.7 g29% DV

Kiwi (Kiwifruit) provides 14.7 g vs 0.74 g in Almonds (Raw) (+14.0 g, +1894%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Almonds (Raw)

0 mg

Kiwi (Kiwifruit)

152 mg169% DV

Kiwi (Kiwifruit) has higher vitamin c (152 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Almonds (Raw)

0 µg

Kiwi (Kiwifruit)

6.6 µg1% DV

Kiwi (Kiwifruit) has higher vitamin a (rae) (6.6 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Almonds (Raw) and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Kiwi (Kiwifruit)

2.4 mg16% DV

Almonds (Raw) provides 4.4 mg vs 2.4 mg in Kiwi (Kiwifruit) (+2.0 mg, +82%).

Vitamin KKiwi (Kiwifruit) higher

Almonds (Raw)

0 µg

Kiwi (Kiwifruit)

66 µg55% DV

Kiwi (Kiwifruit) has higher vitamin k (66 µg vs 0 µg).

Folate (DFE)Kiwi (Kiwifruit) higher

Almonds (Raw)

7.5 µg2% DV

Kiwi (Kiwifruit)

41 µg10% DV

Kiwi (Kiwifruit) provides 41 µg vs 7.5 µg in Almonds (Raw) (+34 µg, +448%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.03 mg3% DV

Kiwi (Kiwifruit)

0.04 mg4% DV

Both Almonds (Raw) and Kiwi (Kiwifruit) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.19 mg15% DV

Kiwi (Kiwifruit)

0.04 mg3% DV

Almonds (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.04 mg).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

0.62 mg4% DV

Kiwi (Kiwifruit)

0.56 mg3% DV

Almonds (Raw) provides 0.62 mg vs 0.56 mg in Kiwi (Kiwifruit) (+0.06 mg, +10%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Almonds (Raw)

0.08 mg2% DV

Kiwi (Kiwifruit)

0.30 mg6% DV

Kiwi (Kiwifruit) provides 0.30 mg vs 0.08 mg in Almonds (Raw) (+0.22 mg, +275%).

Vitamin B6Kiwi (Kiwifruit) higher

Almonds (Raw)

0.02 mg1% DV

Kiwi (Kiwifruit)

0.10 mg6% DV

Kiwi (Kiwifruit) provides slightly more vitamin b6 (0.10 mg vs 0.02 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Almonds (Raw) and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Almonds (Raw)

0.17 mg

Kiwi (Kiwifruit)

4.9 mg

Kiwi (Kiwifruit) provides 4.9 mg vs 0.17 mg in Almonds (Raw) (+4.8 mg, +2794%).

PotassiumKiwi (Kiwifruit) higher

Almonds (Raw)

125 mg3% DV

Kiwi (Kiwifruit)

512 mg11% DV

Kiwi (Kiwifruit) provides 512 mg vs 125 mg in Almonds (Raw) (+387 mg, +311%).

CalciumKiwi (Kiwifruit) higher

Almonds (Raw)

45.7 mg4% DV

Kiwi (Kiwifruit)

55.8 mg4% DV

Kiwi (Kiwifruit) provides 55.8 mg vs 45.7 mg in Almonds (Raw) (+10.0 mg, +22%).

IronAlmonds (Raw) higher

Almonds (Raw)

0.63 mg4% DV

Kiwi (Kiwifruit)

0.51 mg3% DV

Almonds (Raw) provides 0.63 mg vs 0.51 mg in Kiwi (Kiwifruit) (+0.12 mg, +24%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

45.9 mg11% DV

Kiwi (Kiwifruit)

27.9 mg7% DV

Almonds (Raw) provides 45.9 mg vs 27.9 mg in Kiwi (Kiwifruit) (+18.0 mg, +65%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

81.8 mg7% DV

Kiwi (Kiwifruit)

55.8 mg4% DV

Almonds (Raw) provides 81.8 mg vs 55.8 mg in Kiwi (Kiwifruit) (+26.0 mg, +47%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.53 mg5% DV

Kiwi (Kiwifruit)

0.23 mg2% DV

Almonds (Raw) provides 0.53 mg vs 0.23 mg in Kiwi (Kiwifruit) (+0.30 mg, +131%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

0.65 g3% DV

Kiwi (Kiwifruit)

0.05 g

Almonds (Raw) provides 0.65 g vs 0.05 g in Kiwi (Kiwifruit) (+0.60 g, +1258%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

Kiwi (Kiwifruit)Normalized to 300 kcal (492 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Kiwi (Kiwifruit)

300 kcal15% DV

Both Almonds (Raw) and Kiwi (Kiwifruit) provide similar amounts of calories (energy) (301 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

11.0 g22% DV

Kiwi (Kiwifruit)

5.6 g11% DV

Almonds (Raw) provides 11.0 g vs 5.6 g in Kiwi (Kiwifruit) (+5.4 g, +96%).

CarbohydratesKiwi (Kiwifruit) higher

Almonds (Raw)

11.2 g4% DV

Kiwi (Kiwifruit)

72.1 g26% DV

Kiwi (Kiwifruit) provides 72.1 g vs 11.2 g in Almonds (Raw) (+60.9 g, +544%).

Dietary FiberKiwi (Kiwifruit) higher

Almonds (Raw)

6.5 g23% DV

Kiwi (Kiwifruit)

14.8 g53% DV

Kiwi (Kiwifruit) provides 14.8 g vs 6.5 g in Almonds (Raw) (+8.3 g, +127%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Kiwi (Kiwifruit)

2.6 g3% DV

Almonds (Raw) provides 26.0 g vs 2.6 g in Kiwi (Kiwifruit) (+23.4 g, +915%).

Total SugarsKiwi (Kiwifruit) higher

Almonds (Raw)

2.3 g5% DV

Kiwi (Kiwifruit)

44.2 g88% DV

Kiwi (Kiwifruit) provides 44.2 g vs 2.3 g in Almonds (Raw) (+42.0 g, +1855%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Almonds (Raw)

0 mg

Kiwi (Kiwifruit)

456 mg507% DV

Kiwi (Kiwifruit) has higher vitamin c (456 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Almonds (Raw)

0 µg

Kiwi (Kiwifruit)

20 µg2% DV

Kiwi (Kiwifruit) has higher vitamin a (rae) (20 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Almonds (Raw) and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Kiwi (Kiwifruit)

7.2 mg48% DV

Almonds (Raw) provides 13.3 mg vs 7.2 mg in Kiwi (Kiwifruit) (+6.1 mg, +86%).

Vitamin KKiwi (Kiwifruit) higher

Almonds (Raw)

0 µg

Kiwi (Kiwifruit)

198 µg165% DV

Kiwi (Kiwifruit) has higher vitamin k (198 µg vs 0 µg).

Folate (DFE)Kiwi (Kiwifruit) higher

Almonds (Raw)

23 µg6% DV

Kiwi (Kiwifruit)

123 µg31% DV

Kiwi (Kiwifruit) provides 123 µg vs 23 µg in Almonds (Raw) (+100 µg, +438%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.11 mg9% DV

Kiwi (Kiwifruit)

0.13 mg11% DV

Both Almonds (Raw) and Kiwi (Kiwifruit) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.59 mg46% DV

Kiwi (Kiwifruit)

0.12 mg9% DV

Almonds (Raw) provides 0.59 mg vs 0.12 mg in Kiwi (Kiwifruit) (+0.47 mg, +381%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.9 mg12% DV

Kiwi (Kiwifruit)

1.7 mg10% DV

Almonds (Raw) provides 1.9 mg vs 1.7 mg in Kiwi (Kiwifruit) (+0.20 mg, +12%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Almonds (Raw)

0.24 mg5% DV

Kiwi (Kiwifruit)

0.90 mg18% DV

Kiwi (Kiwifruit) provides 0.90 mg vs 0.24 mg in Almonds (Raw) (+0.66 mg, +268%).

Vitamin B6Kiwi (Kiwifruit) higher

Almonds (Raw)

0.07 mg4% DV

Kiwi (Kiwifruit)

0.31 mg18% DV

Kiwi (Kiwifruit) provides 0.31 mg vs 0.07 mg in Almonds (Raw) (+0.24 mg, +335%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Almonds (Raw) and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Almonds (Raw)

0.52 mg

Kiwi (Kiwifruit)

14.8 mg1% DV

Kiwi (Kiwifruit) provides 14.8 mg vs 0.52 mg in Almonds (Raw) (+14.2 mg, +2738%).

PotassiumKiwi (Kiwifruit) higher

Almonds (Raw)

381 mg8% DV

Kiwi (Kiwifruit)

1,535 mg33% DV

Kiwi (Kiwifruit) provides 1,535 mg vs 381 mg in Almonds (Raw) (+1,154 mg, +303%).

CalciumKiwi (Kiwifruit) higher

Almonds (Raw)

140 mg11% DV

Kiwi (Kiwifruit)

167 mg13% DV

Kiwi (Kiwifruit) provides 167 mg vs 140 mg in Almonds (Raw) (+27.4 mg, +20%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.9 mg11% DV

Kiwi (Kiwifruit)

1.5 mg8% DV

Almonds (Raw) provides 1.9 mg vs 1.5 mg in Kiwi (Kiwifruit) (+0.40 mg, +26%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

140 mg33% DV

Kiwi (Kiwifruit)

83.6 mg20% DV

Almonds (Raw) provides 140 mg vs 83.6 mg in Kiwi (Kiwifruit) (+56.8 mg, +68%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

250 mg20% DV

Kiwi (Kiwifruit)

167 mg13% DV

Almonds (Raw) provides 250 mg vs 167 mg in Kiwi (Kiwifruit) (+82.8 mg, +50%).

ZincAlmonds (Raw) higher

Almonds (Raw)

1.6 mg15% DV

Kiwi (Kiwifruit)

0.69 mg6% DV

Almonds (Raw) provides 1.6 mg vs 0.69 mg in Kiwi (Kiwifruit) (+0.93 mg, +136%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

2.0 g10% DV

Kiwi (Kiwifruit)

0.14 g1% DV

Almonds (Raw) provides 2.0 g vs 0.14 g in Kiwi (Kiwifruit) (+1.8 g, +1285%).

Almonds (Raw) vs Kiwi (Kiwifruit)

Almonds (Raw)

Kiwi (Kiwifruit)

Nutritional Takeaways

Comparison Summary