Side-by-Side Comparison

Kiwi (Kiwifruit) vs Amla (Indian Gooseberry)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean sliced green kiwi displaying emerald flesh and tiny black seeds

fruits

Kiwi (Kiwifruit)

61Calories

1.1Protein

3.0Fiber

92.7Vit C

View Details

Fresh translucent green amla berries on clean studio ceramic surface

fruits

Amla (Indian Gooseberry)

44Calories

0.9Protein

4.3Fiber

478.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-28%

Amla (Indian Gooseberry)

Amla (Indian Gooseberry) has fewer calories (energy) (44 kcal vs 61 kcal, 17 kcal less).

Higher Protein

+30%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 1.1 g vs 0.88 g in Amla (Indian Gooseberry) (+0.26 g, +30%).

Higher Dietary Fiber

+43%

Amla (Indian Gooseberry)

Amla (Indian Gooseberry) provides 4.3 g vs 3.0 g in Kiwi (Kiwifruit) (+1.3 g, +43%).

Higher Vitamin C

+416%

Amla (Indian Gooseberry)

Amla (Indian Gooseberry) provides 478 mg vs 92.7 mg in Kiwi (Kiwifruit) (+385 mg, +416%).

Comparing per 100 g standard edible portion.

Nutrient

Kiwi (Kiwifruit)100 g edible portion

Amla (Indian Gooseberry)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

61 kcal3% DV

Amla (Indian Gooseberry)

44 kcal2% DV

Kiwi (Kiwifruit) provides 61 kcal vs 44 kcal in Amla (Indian Gooseberry) (+17 kcal, +39%).

ProteinKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.1 g2% DV

Amla (Indian Gooseberry)

0.88 g2% DV

Kiwi (Kiwifruit) provides 1.1 g vs 0.88 g in Amla (Indian Gooseberry) (+0.26 g, +30%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.7 g5% DV

Amla (Indian Gooseberry)

10.2 g4% DV

Kiwi (Kiwifruit) provides 14.7 g vs 10.2 g in Amla (Indian Gooseberry) (+4.5 g, +44%).

Dietary FiberAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

3.0 g11% DV

Amla (Indian Gooseberry)

4.3 g15% DV

Amla (Indian Gooseberry) provides 4.3 g vs 3.0 g in Kiwi (Kiwifruit) (+1.3 g, +43%).

Total FatAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

0.52 g1% DV

Amla (Indian Gooseberry)

0.58 g1% DV

Amla (Indian Gooseberry) provides 0.58 g vs 0.52 g in Kiwi (Kiwifruit) (+0.06 g, +12%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

9.0 g18% DV

Amla (Indian Gooseberry)

4.2 g8% DV

Kiwi (Kiwifruit) provides 9.0 g vs 4.2 g in Amla (Indian Gooseberry) (+4.8 g, +114%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

92.7 mg103% DV

Amla (Indian Gooseberry)

478 mg531% DV

Amla (Indian Gooseberry) provides 478 mg vs 92.7 mg in Kiwi (Kiwifruit) (+385 mg, +416%).

Vitamin A (RAE)Amla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

4.0 µg

Amla (Indian Gooseberry)

15 µg2% DV

Amla (Indian Gooseberry) provides 15 µg vs 4.0 µg in Kiwi (Kiwifruit) (+11 µg, +275%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Amla (Indian Gooseberry)

0 µg

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.5 mg10% DV

Amla (Indian Gooseberry)

0.16 mg1% DV

Kiwi (Kiwifruit) provides 1.5 mg vs 0.16 mg in Amla (Indian Gooseberry) (+1.3 mg, +813%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

40 µg34% DV

Amla (Indian Gooseberry)

0.5 µg

Kiwi (Kiwifruit) provides 40 µg vs 0.5 µg in Amla (Indian Gooseberry) (+40 µg, +7960%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

25 µg6% DV

Amla (Indian Gooseberry)

6.0 µg2% DV

Kiwi (Kiwifruit) provides 25 µg vs 6.0 µg in Amla (Indian Gooseberry) (+19 µg, +317%).

Thiamin (Vitamin B1)Similar

Kiwi (Kiwifruit)

0.03 mg2% DV

Amla (Indian Gooseberry)

0.04 mg3% DV

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.03 mg2% DV

Amla (Indian Gooseberry)

0.05 mg4% DV

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Similar

Kiwi (Kiwifruit)

0.34 mg2% DV

Amla (Indian Gooseberry)

0.30 mg2% DV

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of niacin (vitamin b3) (0.34 mg).

Pantothenic Acid (B5)Amla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

0.18 mg4% DV

Amla (Indian Gooseberry)

0.28 mg6% DV

Amla (Indian Gooseberry) provides 0.28 mg vs 0.18 mg in Kiwi (Kiwifruit) (+0.10 mg, +53%).

Vitamin B6Similar

Kiwi (Kiwifruit)

0.06 mg4% DV

Amla (Indian Gooseberry)

0.08 mg5% DV

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Amla (Indian Gooseberry)

0 µg

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

3.0 mg

Amla (Indian Gooseberry)

1.0 mg

Kiwi (Kiwifruit) provides 3.0 mg vs 1.0 mg in Amla (Indian Gooseberry) (+2.0 mg, +200%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

312 mg7% DV

Amla (Indian Gooseberry)

198 mg4% DV

Kiwi (Kiwifruit) provides 312 mg vs 198 mg in Amla (Indian Gooseberry) (+114 mg, +58%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Amla (Indian Gooseberry)

25.0 mg2% DV

Kiwi (Kiwifruit) provides 34.0 mg vs 25.0 mg in Amla (Indian Gooseberry) (+9.0 mg, +36%).

IronAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

0.31 mg2% DV

Amla (Indian Gooseberry)

1.2 mg7% DV

Amla (Indian Gooseberry) provides 1.2 mg vs 0.31 mg in Kiwi (Kiwifruit) (+0.89 mg, +287%).

MagnesiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

17.0 mg4% DV

Amla (Indian Gooseberry)

10.0 mg2% DV

Kiwi (Kiwifruit) provides 17.0 mg vs 10.0 mg in Amla (Indian Gooseberry) (+7.0 mg, +70%).

PhosphorusKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Amla (Indian Gooseberry)

27.0 mg2% DV

Kiwi (Kiwifruit) provides 34.0 mg vs 27.0 mg in Amla (Indian Gooseberry) (+7.0 mg, +26%).

ZincSimilar

Kiwi (Kiwifruit)

0.14 mg1% DV

Amla (Indian Gooseberry)

0.12 mg1% DV

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of zinc (0.14 mg).

Lipids1 nutrients

Saturated FatSimilar

Kiwi (Kiwifruit)

0.03 g

Amla (Indian Gooseberry)

0.05 g

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of saturated fat (0.03 g).

Nutrient

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

Amla (Indian Gooseberry)30 g (1 medium amla (30 g))

Macronutrients6 nutrients

Calories (Energy)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

42 kcal2% DV

Amla (Indian Gooseberry)

13 kcal1% DV

Kiwi (Kiwifruit) provides 42 kcal vs 13 kcal in Amla (Indian Gooseberry) (+29 kcal, +219%).

ProteinKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.79 g2% DV

Amla (Indian Gooseberry)

0.26 g1% DV

Kiwi (Kiwifruit) provides 0.79 g vs 0.26 g in Amla (Indian Gooseberry) (+0.52 g, +198%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

10.1 g4% DV

Amla (Indian Gooseberry)

3.1 g1% DV

Kiwi (Kiwifruit) provides 10.1 g vs 3.1 g in Amla (Indian Gooseberry) (+7.1 g, +231%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.1 g7% DV

Amla (Indian Gooseberry)

1.3 g5% DV

Kiwi (Kiwifruit) provides 2.1 g vs 1.3 g in Amla (Indian Gooseberry) (+0.78 g, +60%).

Total FatKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.36 g

Amla (Indian Gooseberry)

0.17 g

Kiwi (Kiwifruit) provides 0.36 g vs 0.17 g in Amla (Indian Gooseberry) (+0.18 g, +106%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.2 g12% DV

Amla (Indian Gooseberry)

1.3 g3% DV

Kiwi (Kiwifruit) provides 6.2 g vs 1.3 g in Amla (Indian Gooseberry) (+4.9 g, +392%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

64.0 mg71% DV

Amla (Indian Gooseberry)

143 mg159% DV

Amla (Indian Gooseberry) provides 143 mg vs 64.0 mg in Kiwi (Kiwifruit) (+79.4 mg, +124%).

Vitamin A (RAE)Amla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

2.8 µg

Amla (Indian Gooseberry)

4.5 µg1% DV

Amla (Indian Gooseberry) provides 4.5 µg vs 2.8 µg in Kiwi (Kiwifruit) (+1.7 µg, +63%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Amla (Indian Gooseberry)

0 µg

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.0 mg7% DV

Amla (Indian Gooseberry)

0.05 mg

Kiwi (Kiwifruit) provides 1.0 mg vs 0.05 mg in Amla (Indian Gooseberry) (+0.96 mg, +1999%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

28 µg23% DV

Amla (Indian Gooseberry)

0.2 µg

Kiwi (Kiwifruit) provides 28 µg vs 0.2 µg in Amla (Indian Gooseberry) (+28 µg, +18438%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

17 µg4% DV

Amla (Indian Gooseberry)

1.8 µg

Kiwi (Kiwifruit) provides 17 µg vs 1.8 µg in Amla (Indian Gooseberry) (+15 µg, +858%).

Thiamin (Vitamin B1)Similar

Kiwi (Kiwifruit)

0.02 mg2% DV

Amla (Indian Gooseberry)

0.01 mg1% DV

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of thiamin (vitamin b1) (0.02 mg).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.02 mg1% DV

Amla (Indian Gooseberry)

0.02 mg1% DV

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.24 mg1% DV

Amla (Indian Gooseberry)

0.09 mg1% DV

Kiwi (Kiwifruit) provides 0.24 mg vs 0.09 mg in Amla (Indian Gooseberry) (+0.15 mg, +161%).

Pantothenic Acid (B5)Similar

Kiwi (Kiwifruit)

0.13 mg3% DV

Amla (Indian Gooseberry)

0.08 mg2% DV

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of pantothenic acid (b5) (0.13 mg).

Vitamin B6Similar

Kiwi (Kiwifruit)

0.04 mg3% DV

Amla (Indian Gooseberry)

0.02 mg1% DV

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Amla (Indian Gooseberry)

0 µg

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.1 mg

Amla (Indian Gooseberry)

0.30 mg

Kiwi (Kiwifruit) provides 2.1 mg vs 0.30 mg in Amla (Indian Gooseberry) (+1.8 mg, +590%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

215 mg5% DV

Amla (Indian Gooseberry)

59.4 mg1% DV

Kiwi (Kiwifruit) provides 215 mg vs 59.4 mg in Amla (Indian Gooseberry) (+156 mg, +262%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Amla (Indian Gooseberry)

7.5 mg1% DV

Kiwi (Kiwifruit) provides 23.5 mg vs 7.5 mg in Amla (Indian Gooseberry) (+16.0 mg, +213%).

IronAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

0.21 mg1% DV

Amla (Indian Gooseberry)

0.36 mg2% DV

Amla (Indian Gooseberry) provides 0.36 mg vs 0.21 mg in Kiwi (Kiwifruit) (+0.15 mg, +68%).

MagnesiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

11.7 mg3% DV

Amla (Indian Gooseberry)

3.0 mg1% DV

Kiwi (Kiwifruit) provides 11.7 mg vs 3.0 mg in Amla (Indian Gooseberry) (+8.7 mg, +291%).

PhosphorusKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Amla (Indian Gooseberry)

8.1 mg1% DV

Kiwi (Kiwifruit) provides 23.5 mg vs 8.1 mg in Amla (Indian Gooseberry) (+15.4 mg, +190%).

ZincKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.10 mg1% DV

Amla (Indian Gooseberry)

0.04 mg

Kiwi (Kiwifruit) provides slightly more zinc (0.10 mg vs 0.04 mg).

Lipids1 nutrients

Saturated FatSimilar

Kiwi (Kiwifruit)

0.02 g

Amla (Indian Gooseberry)

0.02 g

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of saturated fat (0.02 g).

Nutrient

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

Amla (Indian Gooseberry)Amount per 100 kcal (227 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

100 kcal5% DV

Amla (Indian Gooseberry)

100 kcal5% DV

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of calories (energy) (100 kcal).

ProteinAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

1.9 g4% DV

Amla (Indian Gooseberry)

2.0 g4% DV

Amla (Indian Gooseberry) provides 2.0 g vs 1.9 g in Kiwi (Kiwifruit) (+0.13 g, +7%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

24.0 g9% DV

Amla (Indian Gooseberry)

23.1 g8% DV

Kiwi (Kiwifruit) provides 24.0 g vs 23.1 g in Amla (Indian Gooseberry) (+0.93 g, +4%).

Dietary FiberAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

4.9 g18% DV

Amla (Indian Gooseberry)

9.8 g35% DV

Amla (Indian Gooseberry) provides 9.8 g vs 4.9 g in Kiwi (Kiwifruit) (+4.8 g, +98%).

Total FatAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

0.85 g1% DV

Amla (Indian Gooseberry)

1.3 g2% DV

Amla (Indian Gooseberry) provides 1.3 g vs 0.85 g in Kiwi (Kiwifruit) (+0.46 g, +54%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.7 g29% DV

Amla (Indian Gooseberry)

9.5 g19% DV

Kiwi (Kiwifruit) provides 14.7 g vs 9.5 g in Amla (Indian Gooseberry) (+5.2 g, +55%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

152 mg169% DV

Amla (Indian Gooseberry)

1,085 mg1206% DV

Amla (Indian Gooseberry) provides 1,085 mg vs 152 mg in Kiwi (Kiwifruit) (+933 mg, +614%).

Vitamin A (RAE)Amla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

6.6 µg1% DV

Amla (Indian Gooseberry)

34 µg4% DV

Amla (Indian Gooseberry) provides 34 µg vs 6.6 µg in Kiwi (Kiwifruit) (+27 µg, +419%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Amla (Indian Gooseberry)

0 µg

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.4 mg16% DV

Amla (Indian Gooseberry)

0.36 mg2% DV

Kiwi (Kiwifruit) provides 2.4 mg vs 0.36 mg in Amla (Indian Gooseberry) (+2.0 mg, +559%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

66 µg55% DV

Amla (Indian Gooseberry)

1.1 µg1% DV

Kiwi (Kiwifruit) provides 66 µg vs 1.1 µg in Amla (Indian Gooseberry) (+65 µg, +5723%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

41 µg10% DV

Amla (Indian Gooseberry)

14 µg3% DV

Kiwi (Kiwifruit) provides 41 µg vs 14 µg in Amla (Indian Gooseberry) (+27 µg, +201%).

Thiamin (Vitamin B1)Similar

Kiwi (Kiwifruit)

0.04 mg4% DV

Amla (Indian Gooseberry)

0.09 mg8% DV

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Amla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

0.04 mg3% DV

Amla (Indian Gooseberry)

0.11 mg9% DV

Amla (Indian Gooseberry) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.04 mg).

Niacin (Vitamin B3)Amla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

0.56 mg3% DV

Amla (Indian Gooseberry)

0.68 mg4% DV

Amla (Indian Gooseberry) provides 0.68 mg vs 0.56 mg in Kiwi (Kiwifruit) (+0.12 mg, +22%).

Pantothenic Acid (B5)Amla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

0.30 mg6% DV

Amla (Indian Gooseberry)

0.64 mg13% DV

Amla (Indian Gooseberry) provides 0.64 mg vs 0.30 mg in Kiwi (Kiwifruit) (+0.34 mg, +112%).

Vitamin B6Amla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

0.10 mg6% DV

Amla (Indian Gooseberry)

0.18 mg11% DV

Amla (Indian Gooseberry) provides slightly more vitamin b6 (0.18 mg vs 0.10 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Amla (Indian Gooseberry)

0 µg

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.9 mg

Amla (Indian Gooseberry)

2.3 mg

Kiwi (Kiwifruit) provides 4.9 mg vs 2.3 mg in Amla (Indian Gooseberry) (+2.7 mg, +117%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

512 mg11% DV

Amla (Indian Gooseberry)

449 mg10% DV

Kiwi (Kiwifruit) provides 512 mg vs 449 mg in Amla (Indian Gooseberry) (+62.2 mg, +14%).

CalciumSimilar

Kiwi (Kiwifruit)

55.8 mg4% DV

Amla (Indian Gooseberry)

56.8 mg4% DV

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of calcium (55.8 mg).

IronAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

0.51 mg3% DV

Amla (Indian Gooseberry)

2.7 mg15% DV

Amla (Indian Gooseberry) provides 2.7 mg vs 0.51 mg in Kiwi (Kiwifruit) (+2.2 mg, +436%).

MagnesiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

27.9 mg7% DV

Amla (Indian Gooseberry)

22.7 mg5% DV

Kiwi (Kiwifruit) provides 27.9 mg vs 22.7 mg in Amla (Indian Gooseberry) (+5.2 mg, +23%).

PhosphorusAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Amla (Indian Gooseberry)

61.3 mg5% DV

Amla (Indian Gooseberry) provides 61.3 mg vs 55.8 mg in Kiwi (Kiwifruit) (+5.5 mg, +10%).

ZincSimilar

Kiwi (Kiwifruit)

0.23 mg2% DV

Amla (Indian Gooseberry)

0.27 mg2% DV

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of zinc (0.23 mg).

Lipids1 nutrients

Saturated FatAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

0.05 g

Amla (Indian Gooseberry)

0.11 g1% DV

Amla (Indian Gooseberry) provides slightly more saturated fat (0.11 g vs 0.05 g).

Nutrient

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

Amla (Indian Gooseberry)Normalized to 300 kcal (682 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

300 kcal15% DV

Amla (Indian Gooseberry)

300 kcal15% DV

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of calories (energy) (300 kcal).

ProteinAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

5.6 g11% DV

Amla (Indian Gooseberry)

6.0 g12% DV

Amla (Indian Gooseberry) provides 6.0 g vs 5.6 g in Kiwi (Kiwifruit) (+0.39 g, +7%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

72.1 g26% DV

Amla (Indian Gooseberry)

69.4 g25% DV

Kiwi (Kiwifruit) provides 72.1 g vs 69.4 g in Amla (Indian Gooseberry) (+2.7 g, +4%).

Dietary FiberAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

14.8 g53% DV

Amla (Indian Gooseberry)

29.3 g105% DV

Amla (Indian Gooseberry) provides 29.3 g vs 14.8 g in Kiwi (Kiwifruit) (+14.6 g, +99%).

Total FatAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

2.6 g3% DV

Amla (Indian Gooseberry)

4.0 g5% DV

Amla (Indian Gooseberry) provides 4.0 g vs 2.6 g in Kiwi (Kiwifruit) (+1.4 g, +55%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

44.2 g88% DV

Amla (Indian Gooseberry)

28.6 g57% DV

Kiwi (Kiwifruit) provides 44.2 g vs 28.6 g in Amla (Indian Gooseberry) (+15.6 g, +54%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

456 mg507% DV

Amla (Indian Gooseberry)

3,260 mg3622% DV

Amla (Indian Gooseberry) provides 3,260 mg vs 456 mg in Kiwi (Kiwifruit) (+2,804 mg, +615%).

Vitamin A (RAE)Amla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

20 µg2% DV

Amla (Indian Gooseberry)

102 µg11% DV

Amla (Indian Gooseberry) provides 102 µg vs 20 µg in Kiwi (Kiwifruit) (+83 µg, +420%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Amla (Indian Gooseberry)

0 µg

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

7.2 mg48% DV

Amla (Indian Gooseberry)

1.1 mg7% DV

Kiwi (Kiwifruit) provides 7.2 mg vs 1.1 mg in Amla (Indian Gooseberry) (+6.1 mg, +558%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

198 µg165% DV

Amla (Indian Gooseberry)

3.4 µg3% DV

Kiwi (Kiwifruit) provides 198 µg vs 3.4 µg in Amla (Indian Gooseberry) (+195 µg, +5715%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

123 µg31% DV

Amla (Indian Gooseberry)

41 µg10% DV

Kiwi (Kiwifruit) provides 123 µg vs 41 µg in Amla (Indian Gooseberry) (+82 µg, +201%).

Thiamin (Vitamin B1)Amla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

0.13 mg11% DV

Amla (Indian Gooseberry)

0.27 mg23% DV

Amla (Indian Gooseberry) provides 0.27 mg vs 0.13 mg in Kiwi (Kiwifruit) (+0.14 mg, +105%).

Riboflavin (Vitamin B2)Amla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

0.12 mg9% DV

Amla (Indian Gooseberry)

0.34 mg26% DV

Amla (Indian Gooseberry) provides 0.34 mg vs 0.12 mg in Kiwi (Kiwifruit) (+0.22 mg, +177%).

Niacin (Vitamin B3)Amla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

1.7 mg10% DV

Amla (Indian Gooseberry)

2.0 mg13% DV

Amla (Indian Gooseberry) provides 2.0 mg vs 1.7 mg in Kiwi (Kiwifruit) (+0.37 mg, +22%).

Pantothenic Acid (B5)Amla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

0.90 mg18% DV

Amla (Indian Gooseberry)

1.9 mg38% DV

Amla (Indian Gooseberry) provides 1.9 mg vs 0.90 mg in Kiwi (Kiwifruit) (+1.0 mg, +112%).

Vitamin B6Amla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

0.31 mg18% DV

Amla (Indian Gooseberry)

0.55 mg32% DV

Amla (Indian Gooseberry) provides 0.55 mg vs 0.31 mg in Kiwi (Kiwifruit) (+0.24 mg, +76%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Amla (Indian Gooseberry)

0 µg

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.8 mg1% DV

Amla (Indian Gooseberry)

6.8 mg

Kiwi (Kiwifruit) provides 14.8 mg vs 6.8 mg in Amla (Indian Gooseberry) (+7.9 mg, +116%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1,535 mg33% DV

Amla (Indian Gooseberry)

1,350 mg29% DV

Kiwi (Kiwifruit) provides 1,535 mg vs 1,350 mg in Amla (Indian Gooseberry) (+185 mg, +14%).

CalciumSimilar

Kiwi (Kiwifruit)

167 mg13% DV

Amla (Indian Gooseberry)

171 mg13% DV

Both Kiwi (Kiwifruit) and Amla (Indian Gooseberry) provide similar amounts of calcium (167 mg).

IronAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

1.5 mg8% DV

Amla (Indian Gooseberry)

8.2 mg45% DV

Amla (Indian Gooseberry) provides 8.2 mg vs 1.5 mg in Kiwi (Kiwifruit) (+6.7 mg, +437%).

MagnesiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

83.6 mg20% DV

Amla (Indian Gooseberry)

68.2 mg16% DV

Kiwi (Kiwifruit) provides 83.6 mg vs 68.2 mg in Amla (Indian Gooseberry) (+15.4 mg, +23%).

PhosphorusAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

167 mg13% DV

Amla (Indian Gooseberry)

184 mg15% DV

Amla (Indian Gooseberry) provides 184 mg vs 167 mg in Kiwi (Kiwifruit) (+16.9 mg, +10%).

ZincAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

0.69 mg6% DV

Amla (Indian Gooseberry)

0.82 mg7% DV

Amla (Indian Gooseberry) provides 0.82 mg vs 0.69 mg in Kiwi (Kiwifruit) (+0.13 mg, +19%).

Lipids1 nutrients

Saturated FatAmla (Indian Gooseberry) higher

Kiwi (Kiwifruit)

0.14 g1% DV

Amla (Indian Gooseberry)

0.34 g2% DV

Amla (Indian Gooseberry) provides 0.34 g vs 0.14 g in Kiwi (Kiwifruit) (+0.20 g, +139%).

Kiwi (Kiwifruit) vs Amla (Indian Gooseberry)

Kiwi (Kiwifruit)

Amla (Indian Gooseberry)

Nutritional Takeaways

Comparison Summary