Side-by-Side Comparison

Kiwi (Kiwifruit) vs Quinoa (Cooked)

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

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-49%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) has fewer calories (energy) (61 kcal vs 120 kcal, 59 kcal less).

Higher Protein

+286%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 1.1 g in Kiwi (Kiwifruit) (+3.3 g, +286%).

Higher Dietary Fiber

+7%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 3.0 g vs 2.8 g in Quinoa (Cooked) (+0.20 g, +7%).

Higher Vitamin C

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 92.7 mg vs 0 mg in Quinoa (Cooked) (+92.7 mg).

Comparing per 100 g standard edible portion.

Nutrient

Kiwi (Kiwifruit)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Kiwi (Kiwifruit)

61 kcal3% DV

Quinoa (Cooked)

120 kcal6% DV

Quinoa (Cooked) provides 120 kcal vs 61 kcal in Kiwi (Kiwifruit) (+59 kcal, +97%).

ProteinQuinoa (Cooked) higher

Kiwi (Kiwifruit)

1.1 g2% DV

Quinoa (Cooked)

4.4 g9% DV

Quinoa (Cooked) provides 4.4 g vs 1.1 g in Kiwi (Kiwifruit) (+3.3 g, +286%).

CarbohydratesQuinoa (Cooked) higher

Kiwi (Kiwifruit)

14.7 g5% DV

Quinoa (Cooked)

21.3 g8% DV

Quinoa (Cooked) provides 21.3 g vs 14.7 g in Kiwi (Kiwifruit) (+6.6 g, +45%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

3.0 g11% DV

Quinoa (Cooked)

2.8 g10% DV

Kiwi (Kiwifruit) provides 3.0 g vs 2.8 g in Quinoa (Cooked) (+0.20 g, +7%).

Total FatQuinoa (Cooked) higher

Kiwi (Kiwifruit)

0.52 g1% DV

Quinoa (Cooked)

1.9 g2% DV

Quinoa (Cooked) provides 1.9 g vs 0.52 g in Kiwi (Kiwifruit) (+1.4 g, +269%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

9.0 g18% DV

Quinoa (Cooked)

0.87 g2% DV

Kiwi (Kiwifruit) provides 9.0 g vs 0.87 g in Quinoa (Cooked) (+8.1 g, +933%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

92.7 mg103% DV

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.0 µg

Quinoa (Cooked)

1.0 µg

Kiwi (Kiwifruit) provides 4.0 µg vs 1.0 µg in Quinoa (Cooked) (+3.0 µg, +300%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Quinoa (Cooked)

0 µg

Both Kiwi (Kiwifruit) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.5 mg10% DV

Quinoa (Cooked)

0.63 mg4% DV

Kiwi (Kiwifruit) provides 1.5 mg vs 0.63 mg in Quinoa (Cooked) (+0.83 mg, +132%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

40 µg34% DV

Quinoa (Cooked)

0 µg

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

Folate (DFE)Quinoa (Cooked) higher

Kiwi (Kiwifruit)

25 µg6% DV

Quinoa (Cooked)

42 µg11% DV

Quinoa (Cooked) provides 42 µg vs 25 µg in Kiwi (Kiwifruit) (+17 µg, +68%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Kiwi (Kiwifruit)

0.03 mg2% DV

Quinoa (Cooked)

0.11 mg9% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Kiwi (Kiwifruit)

0.03 mg2% DV

Quinoa (Cooked)

0.11 mg8% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.03 mg).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Kiwi (Kiwifruit)

0.34 mg2% DV

Quinoa (Cooked)

0.41 mg3% DV

Quinoa (Cooked) provides 0.41 mg vs 0.34 mg in Kiwi (Kiwifruit) (+0.07 mg, +21%).

Pantothenic Acid (B5)Similar

Kiwi (Kiwifruit)

0.18 mg4% DV

Quinoa (Cooked)

0.23 mg5% DV

Both Kiwi (Kiwifruit) and Quinoa (Cooked) provide similar amounts of pantothenic acid (b5) (0.18 mg).

Vitamin B6Quinoa (Cooked) higher

Kiwi (Kiwifruit)

0.06 mg4% DV

Quinoa (Cooked)

0.12 mg7% DV

Quinoa (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.06 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Quinoa (Cooked)

0 µg

Both Kiwi (Kiwifruit) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Kiwi (Kiwifruit)

3.0 mg

Quinoa (Cooked)

7.0 mg

Quinoa (Cooked) provides 7.0 mg vs 3.0 mg in Kiwi (Kiwifruit) (+4.0 mg, +133%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

312 mg7% DV

Quinoa (Cooked)

172 mg4% DV

Kiwi (Kiwifruit) provides 312 mg vs 172 mg in Quinoa (Cooked) (+140 mg, +81%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Quinoa (Cooked)

17.0 mg1% DV

Kiwi (Kiwifruit) provides 34.0 mg vs 17.0 mg in Quinoa (Cooked) (+17.0 mg, +100%).

IronQuinoa (Cooked) higher

Kiwi (Kiwifruit)

0.31 mg2% DV

Quinoa (Cooked)

1.5 mg8% DV

Quinoa (Cooked) provides 1.5 mg vs 0.31 mg in Kiwi (Kiwifruit) (+1.2 mg, +381%).

MagnesiumQuinoa (Cooked) higher

Kiwi (Kiwifruit)

17.0 mg4% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 17.0 mg in Kiwi (Kiwifruit) (+47.0 mg, +276%).

PhosphorusQuinoa (Cooked) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Quinoa (Cooked)

152 mg12% DV

Quinoa (Cooked) provides 152 mg vs 34.0 mg in Kiwi (Kiwifruit) (+118 mg, +347%).

ZincQuinoa (Cooked) higher

Kiwi (Kiwifruit)

0.14 mg1% DV

Quinoa (Cooked)

1.1 mg10% DV

Quinoa (Cooked) provides 1.1 mg vs 0.14 mg in Kiwi (Kiwifruit) (+0.95 mg, +679%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Kiwi (Kiwifruit)

0.03 g

Quinoa (Cooked)

0.23 g1% DV

Quinoa (Cooked) provides 0.23 g vs 0.03 g in Kiwi (Kiwifruit) (+0.20 g, +693%).

Nutrient

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

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Kiwi (Kiwifruit)

42 kcal2% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 42 kcal in Kiwi (Kiwifruit) (+180 kcal, +427%).

ProteinQuinoa (Cooked) higher

Kiwi (Kiwifruit)

0.79 g2% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 0.79 g in Kiwi (Kiwifruit) (+7.4 g, +935%).

CarbohydratesQuinoa (Cooked) higher

Kiwi (Kiwifruit)

10.1 g4% DV

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 10.1 g in Kiwi (Kiwifruit) (+29.3 g, +290%).

Dietary FiberQuinoa (Cooked) higher

Kiwi (Kiwifruit)

2.1 g7% DV

Quinoa (Cooked)

5.2 g19% DV

Quinoa (Cooked) provides 5.2 g vs 2.1 g in Kiwi (Kiwifruit) (+3.1 g, +150%).

Total FatQuinoa (Cooked) higher

Kiwi (Kiwifruit)

0.36 g

Quinoa (Cooked)

3.6 g5% DV

Quinoa (Cooked) provides 3.6 g vs 0.36 g in Kiwi (Kiwifruit) (+3.2 g, +890%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.2 g12% DV

Quinoa (Cooked)

1.6 g3% DV

Kiwi (Kiwifruit) provides 6.2 g vs 1.6 g in Quinoa (Cooked) (+4.6 g, +285%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

64.0 mg71% DV

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.8 µg

Quinoa (Cooked)

1.9 µg

Kiwi (Kiwifruit) provides 2.8 µg vs 1.9 µg in Quinoa (Cooked) (+0.9 µg, +49%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Quinoa (Cooked)

0 µg

Both Kiwi (Kiwifruit) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Kiwi (Kiwifruit)

1.0 mg7% DV

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 1.0 mg in Kiwi (Kiwifruit) (+0.16 mg, +16%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

28 µg23% DV

Quinoa (Cooked)

0 µg

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

Folate (DFE)Quinoa (Cooked) higher

Kiwi (Kiwifruit)

17 µg4% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 17 µg in Kiwi (Kiwifruit) (+60 µg, +350%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Kiwi (Kiwifruit)

0.02 mg2% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Kiwi (Kiwifruit)

0.02 mg1% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.02 mg in Kiwi (Kiwifruit) (+0.19 mg, +1080%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Kiwi (Kiwifruit)

0.24 mg1% DV

Quinoa (Cooked)

0.76 mg5% DV

Quinoa (Cooked) provides 0.76 mg vs 0.24 mg in Kiwi (Kiwifruit) (+0.53 mg, +224%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Kiwi (Kiwifruit)

0.13 mg3% DV

Quinoa (Cooked)

0.42 mg8% DV

Quinoa (Cooked) provides 0.42 mg vs 0.13 mg in Kiwi (Kiwifruit) (+0.30 mg, +234%).

Vitamin B6Quinoa (Cooked) higher

Kiwi (Kiwifruit)

0.04 mg3% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.04 mg in Kiwi (Kiwifruit) (+0.18 mg, +423%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Quinoa (Cooked)

0 µg

Both Kiwi (Kiwifruit) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Kiwi (Kiwifruit)

2.1 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) provides 13.0 mg vs 2.1 mg in Kiwi (Kiwifruit) (+10.9 mg, +526%).

PotassiumQuinoa (Cooked) higher

Kiwi (Kiwifruit)

215 mg5% DV

Quinoa (Cooked)

318 mg7% DV

Quinoa (Cooked) provides 318 mg vs 215 mg in Kiwi (Kiwifruit) (+103 mg, +48%).

CalciumQuinoa (Cooked) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Quinoa (Cooked)

31.5 mg2% DV

Quinoa (Cooked) provides 31.5 mg vs 23.5 mg in Kiwi (Kiwifruit) (+8.0 mg, +34%).

IronQuinoa (Cooked) higher

Kiwi (Kiwifruit)

0.21 mg1% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 0.21 mg in Kiwi (Kiwifruit) (+2.5 mg, +1189%).

MagnesiumQuinoa (Cooked) higher

Kiwi (Kiwifruit)

11.7 mg3% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 11.7 mg in Kiwi (Kiwifruit) (+107 mg, +909%).

PhosphorusQuinoa (Cooked) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 23.5 mg in Kiwi (Kiwifruit) (+258 mg, +1099%).

ZincQuinoa (Cooked) higher

Kiwi (Kiwifruit)

0.10 mg1% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 0.10 mg in Kiwi (Kiwifruit) (+1.9 mg, +1987%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Kiwi (Kiwifruit)

0.02 g

Quinoa (Cooked)

0.43 g2% DV

Quinoa (Cooked) provides 0.43 g vs 0.02 g in Kiwi (Kiwifruit) (+0.41 g, +2026%).

Nutrient

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

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

100 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

Both Kiwi (Kiwifruit) and Quinoa (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinQuinoa (Cooked) higher

Kiwi (Kiwifruit)

1.9 g4% DV

Quinoa (Cooked)

3.7 g7% DV

Quinoa (Cooked) provides 3.7 g vs 1.9 g in Kiwi (Kiwifruit) (+1.8 g, +95%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

24.0 g9% DV

Quinoa (Cooked)

17.7 g6% DV

Kiwi (Kiwifruit) provides 24.0 g vs 17.7 g in Quinoa (Cooked) (+6.4 g, +36%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.9 g18% DV

Quinoa (Cooked)

2.3 g8% DV

Kiwi (Kiwifruit) provides 4.9 g vs 2.3 g in Quinoa (Cooked) (+2.6 g, +112%).

Total FatQuinoa (Cooked) higher

Kiwi (Kiwifruit)

0.85 g1% DV

Quinoa (Cooked)

1.6 g2% DV

Quinoa (Cooked) provides 1.6 g vs 0.85 g in Kiwi (Kiwifruit) (+0.74 g, +87%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.7 g29% DV

Quinoa (Cooked)

0.72 g1% DV

Kiwi (Kiwifruit) provides 14.7 g vs 0.72 g in Quinoa (Cooked) (+14.0 g, +1942%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

152 mg169% DV

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.6 µg1% DV

Quinoa (Cooked)

0.8 µg

Kiwi (Kiwifruit) provides 6.6 µg vs 0.8 µg in Quinoa (Cooked) (+5.7 µg, +690%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Quinoa (Cooked)

0 µg

Both Kiwi (Kiwifruit) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.4 mg16% DV

Quinoa (Cooked)

0.52 mg3% DV

Kiwi (Kiwifruit) provides 2.4 mg vs 0.52 mg in Quinoa (Cooked) (+1.9 mg, +358%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

66 µg55% DV

Quinoa (Cooked)

0 µg

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

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

41 µg10% DV

Quinoa (Cooked)

35 µg9% DV

Kiwi (Kiwifruit) provides 41 µg vs 35 µg in Quinoa (Cooked) (+6.1 µg, +18%).

Thiamin (Vitamin B1)Similar

Kiwi (Kiwifruit)

0.04 mg4% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Kiwi (Kiwifruit) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Kiwi (Kiwifruit)

0.04 mg3% DV

Quinoa (Cooked)

0.09 mg7% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.04 mg).

Niacin (Vitamin B3)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.56 mg3% DV

Quinoa (Cooked)

0.34 mg2% DV

Kiwi (Kiwifruit) provides 0.56 mg vs 0.34 mg in Quinoa (Cooked) (+0.22 mg, +64%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.30 mg6% DV

Quinoa (Cooked)

0.19 mg4% DV

Kiwi (Kiwifruit) provides 0.30 mg vs 0.19 mg in Quinoa (Cooked) (+0.11 mg, +59%).

Vitamin B6Similar

Kiwi (Kiwifruit)

0.10 mg6% DV

Quinoa (Cooked)

0.10 mg6% DV

Both Kiwi (Kiwifruit) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.10 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Quinoa (Cooked)

0 µg

Both Kiwi (Kiwifruit) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Kiwi (Kiwifruit)

4.9 mg

Quinoa (Cooked)

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 4.9 mg in Kiwi (Kiwifruit) (+0.89 mg, +18%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

512 mg11% DV

Quinoa (Cooked)

143 mg3% DV

Kiwi (Kiwifruit) provides 512 mg vs 143 mg in Quinoa (Cooked) (+369 mg, +258%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Quinoa (Cooked)

14.1 mg1% DV

Kiwi (Kiwifruit) provides 55.8 mg vs 14.1 mg in Quinoa (Cooked) (+41.7 mg, +295%).

IronQuinoa (Cooked) higher

Kiwi (Kiwifruit)

0.51 mg3% DV

Quinoa (Cooked)

1.2 mg7% DV

Quinoa (Cooked) provides 1.2 mg vs 0.51 mg in Kiwi (Kiwifruit) (+0.73 mg, +143%).

MagnesiumQuinoa (Cooked) higher

Kiwi (Kiwifruit)

27.9 mg7% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 27.9 mg in Kiwi (Kiwifruit) (+25.2 mg, +91%).

PhosphorusQuinoa (Cooked) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Quinoa (Cooked)

126 mg10% DV

Quinoa (Cooked) provides 126 mg vs 55.8 mg in Kiwi (Kiwifruit) (+70.4 mg, +126%).

ZincQuinoa (Cooked) higher

Kiwi (Kiwifruit)

0.23 mg2% DV

Quinoa (Cooked)

0.90 mg8% DV

Quinoa (Cooked) provides 0.90 mg vs 0.23 mg in Kiwi (Kiwifruit) (+0.68 mg, +294%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Kiwi (Kiwifruit)

0.05 g

Quinoa (Cooked)

0.19 g1% DV

Quinoa (Cooked) provides slightly more saturated fat (0.19 g vs 0.05 g).

Nutrient

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

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

300 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

Both Kiwi (Kiwifruit) and Quinoa (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinQuinoa (Cooked) higher

Kiwi (Kiwifruit)

5.6 g11% DV

Quinoa (Cooked)

11.0 g22% DV

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

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

72.1 g26% DV

Quinoa (Cooked)

53.3 g19% DV

Kiwi (Kiwifruit) provides 72.1 g vs 53.3 g in Quinoa (Cooked) (+18.9 g, +35%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.8 g53% DV

Quinoa (Cooked)

7.0 g25% DV

Kiwi (Kiwifruit) provides 14.8 g vs 7.0 g in Quinoa (Cooked) (+7.8 g, +111%).

Total FatQuinoa (Cooked) higher

Kiwi (Kiwifruit)

2.6 g3% DV

Quinoa (Cooked)

4.8 g6% DV

Quinoa (Cooked) provides 4.8 g vs 2.6 g in Kiwi (Kiwifruit) (+2.2 g, +88%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

44.2 g88% DV

Quinoa (Cooked)

2.2 g4% DV

Kiwi (Kiwifruit) provides 44.2 g vs 2.2 g in Quinoa (Cooked) (+42.1 g, +1934%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

456 mg507% DV

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

20 µg2% DV

Quinoa (Cooked)

2.5 µg

Kiwi (Kiwifruit) provides 20 µg vs 2.5 µg in Quinoa (Cooked) (+17 µg, +687%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Quinoa (Cooked)

0 µg

Both Kiwi (Kiwifruit) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

7.2 mg48% DV

Quinoa (Cooked)

1.6 mg11% DV

Kiwi (Kiwifruit) provides 7.2 mg vs 1.6 mg in Quinoa (Cooked) (+5.6 mg, +356%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

198 µg165% DV

Quinoa (Cooked)

0 µg

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

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

123 µg31% DV

Quinoa (Cooked)

105 µg26% DV

Kiwi (Kiwifruit) provides 123 µg vs 105 µg in Quinoa (Cooked) (+18 µg, +17%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Kiwi (Kiwifruit)

0.13 mg11% DV

Quinoa (Cooked)

0.27 mg22% DV

Quinoa (Cooked) provides 0.27 mg vs 0.13 mg in Kiwi (Kiwifruit) (+0.13 mg, +101%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Kiwi (Kiwifruit)

0.12 mg9% DV

Quinoa (Cooked)

0.28 mg21% DV

Quinoa (Cooked) provides 0.28 mg vs 0.12 mg in Kiwi (Kiwifruit) (+0.15 mg, +124%).

Niacin (Vitamin B3)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.7 mg10% DV

Quinoa (Cooked)

1.0 mg6% DV

Kiwi (Kiwifruit) provides 1.7 mg vs 1.0 mg in Quinoa (Cooked) (+0.65 mg, +63%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.90 mg18% DV

Quinoa (Cooked)

0.57 mg11% DV

Kiwi (Kiwifruit) provides 0.90 mg vs 0.57 mg in Quinoa (Cooked) (+0.33 mg, +58%).

Vitamin B6Similar

Kiwi (Kiwifruit)

0.31 mg18% DV

Quinoa (Cooked)

0.31 mg18% DV

Both Kiwi (Kiwifruit) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.31 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Quinoa (Cooked)

0 µg

Both Kiwi (Kiwifruit) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Kiwi (Kiwifruit)

14.8 mg1% DV

Quinoa (Cooked)

17.5 mg1% DV

Quinoa (Cooked) provides 17.5 mg vs 14.8 mg in Kiwi (Kiwifruit) (+2.7 mg, +19%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1,535 mg33% DV

Quinoa (Cooked)

430 mg9% DV

Kiwi (Kiwifruit) provides 1,535 mg vs 430 mg in Quinoa (Cooked) (+1,105 mg, +257%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

167 mg13% DV

Quinoa (Cooked)

42.5 mg3% DV

Kiwi (Kiwifruit) provides 167 mg vs 42.5 mg in Quinoa (Cooked) (+125 mg, +294%).

IronQuinoa (Cooked) higher

Kiwi (Kiwifruit)

1.5 mg8% DV

Quinoa (Cooked)

3.7 mg21% DV

Quinoa (Cooked) provides 3.7 mg vs 1.5 mg in Kiwi (Kiwifruit) (+2.2 mg, +144%).

MagnesiumQuinoa (Cooked) higher

Kiwi (Kiwifruit)

83.6 mg20% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 83.6 mg in Kiwi (Kiwifruit) (+76.4 mg, +91%).

PhosphorusQuinoa (Cooked) higher

Kiwi (Kiwifruit)

167 mg13% DV

Quinoa (Cooked)

380 mg30% DV

Quinoa (Cooked) provides 380 mg vs 167 mg in Kiwi (Kiwifruit) (+213 mg, +127%).

ZincQuinoa (Cooked) higher

Kiwi (Kiwifruit)

0.69 mg6% DV

Quinoa (Cooked)

2.7 mg25% DV

Quinoa (Cooked) provides 2.7 mg vs 0.69 mg in Kiwi (Kiwifruit) (+2.0 mg, +296%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Kiwi (Kiwifruit)

0.14 g1% DV

Quinoa (Cooked)

0.58 g3% DV

Quinoa (Cooked) provides 0.58 g vs 0.14 g in Kiwi (Kiwifruit) (+0.43 g, +303%).

Kiwi (Kiwifruit) vs Quinoa (Cooked)

Kiwi (Kiwifruit)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary