Side-by-Side Comparison

Kiwi (Kiwifruit) vs Walnuts (English, Halves)

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

Clean raw walnut halves in minimalist ceramic dish

nuts seeds

Walnuts (English, Halves)

654Calories

15.2Protein

6.7Fiber

1.3Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-91%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) has fewer calories (energy) (61 kcal vs 654 kcal, 593 kcal less).

Higher Protein

+1236%

Walnuts (English, Halves)

Walnuts (English, Halves) provides 15.2 g vs 1.1 g in Kiwi (Kiwifruit) (+14.1 g, +1236%).

Higher Dietary Fiber

+123%

Walnuts (English, Halves)

Walnuts (English, Halves) provides 6.7 g vs 3.0 g in Kiwi (Kiwifruit) (+3.7 g, +123%).

Higher Vitamin C

+7031%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 92.7 mg vs 1.3 mg in Walnuts (English, Halves) (+91.4 mg, +7031%).

Comparing per 100 g standard edible portion.

Nutrient

Kiwi (Kiwifruit)100 g edible portion

Walnuts (English, Halves)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Kiwi (Kiwifruit)

61 kcal3% DV

Walnuts (English, Halves)

654 kcal33% DV

Walnuts (English, Halves) provides 654 kcal vs 61 kcal in Kiwi (Kiwifruit) (+593 kcal, +972%).

ProteinWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

1.1 g2% DV

Walnuts (English, Halves)

15.2 g30% DV

Walnuts (English, Halves) provides 15.2 g vs 1.1 g in Kiwi (Kiwifruit) (+14.1 g, +1236%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.7 g5% DV

Walnuts (English, Halves)

13.7 g5% DV

Kiwi (Kiwifruit) provides 14.7 g vs 13.7 g in Walnuts (English, Halves) (+0.95 g, +7%).

Dietary FiberWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

3.0 g11% DV

Walnuts (English, Halves)

6.7 g24% DV

Walnuts (English, Halves) provides 6.7 g vs 3.0 g in Kiwi (Kiwifruit) (+3.7 g, +123%).

Total FatWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.52 g1% DV

Walnuts (English, Halves)

65.2 g84% DV

Walnuts (English, Halves) provides 65.2 g vs 0.52 g in Kiwi (Kiwifruit) (+64.7 g, +12440%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

9.0 g18% DV

Walnuts (English, Halves)

2.6 g5% DV

Kiwi (Kiwifruit) provides 9.0 g vs 2.6 g in Walnuts (English, Halves) (+6.4 g, +244%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

92.7 mg103% DV

Walnuts (English, Halves)

1.3 mg1% DV

Kiwi (Kiwifruit) provides 92.7 mg vs 1.3 mg in Walnuts (English, Halves) (+91.4 mg, +7031%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.0 µg

Walnuts (English, Halves)

1.0 µg

Kiwi (Kiwifruit) provides 4.0 µg vs 1.0 µg in Walnuts (English, Halves) (+3.0 µg, +300%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Walnuts (English, Halves)

0 µg

Both Kiwi (Kiwifruit) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.5 mg10% DV

Walnuts (English, Halves)

0.70 mg5% DV

Kiwi (Kiwifruit) provides 1.5 mg vs 0.70 mg in Walnuts (English, Halves) (+0.76 mg, +109%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

40 µg34% DV

Walnuts (English, Halves)

2.7 µg2% DV

Kiwi (Kiwifruit) provides 40 µg vs 2.7 µg in Walnuts (English, Halves) (+38 µg, +1393%).

Folate (DFE)Walnuts (English, Halves) higher

Kiwi (Kiwifruit)

25 µg6% DV

Walnuts (English, Halves)

98 µg25% DV

Walnuts (English, Halves) provides 98 µg vs 25 µg in Kiwi (Kiwifruit) (+73 µg, +292%).

Thiamin (Vitamin B1)Walnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.03 mg2% DV

Walnuts (English, Halves)

0.34 mg28% DV

Walnuts (English, Halves) provides 0.34 mg vs 0.03 mg in Kiwi (Kiwifruit) (+0.31 mg, +1163%).

Riboflavin (Vitamin B2)Walnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.03 mg2% DV

Walnuts (English, Halves)

0.15 mg12% DV

Walnuts (English, Halves) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.03 mg).

Niacin (Vitamin B3)Walnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.34 mg2% DV

Walnuts (English, Halves)

1.1 mg7% DV

Walnuts (English, Halves) provides 1.1 mg vs 0.34 mg in Kiwi (Kiwifruit) (+0.78 mg, +230%).

Pantothenic Acid (B5)Walnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.18 mg4% DV

Walnuts (English, Halves)

0.57 mg11% DV

Walnuts (English, Halves) provides 0.57 mg vs 0.18 mg in Kiwi (Kiwifruit) (+0.39 mg, +211%).

Vitamin B6Walnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.06 mg4% DV

Walnuts (English, Halves)

0.54 mg32% DV

Walnuts (English, Halves) provides 0.54 mg vs 0.06 mg in Kiwi (Kiwifruit) (+0.47 mg, +752%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Walnuts (English, Halves)

0 µg

Both Kiwi (Kiwifruit) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

3.0 mg

Walnuts (English, Halves)

2.0 mg

Kiwi (Kiwifruit) provides 3.0 mg vs 2.0 mg in Walnuts (English, Halves) (+1.0 mg, +50%).

PotassiumWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

312 mg7% DV

Walnuts (English, Halves)

441 mg9% DV

Walnuts (English, Halves) provides 441 mg vs 312 mg in Kiwi (Kiwifruit) (+129 mg, +41%).

CalciumWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Walnuts (English, Halves)

98.0 mg8% DV

Walnuts (English, Halves) provides 98.0 mg vs 34.0 mg in Kiwi (Kiwifruit) (+64.0 mg, +188%).

IronWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.31 mg2% DV

Walnuts (English, Halves)

2.9 mg16% DV

Walnuts (English, Halves) provides 2.9 mg vs 0.31 mg in Kiwi (Kiwifruit) (+2.6 mg, +839%).

MagnesiumWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

17.0 mg4% DV

Walnuts (English, Halves)

158 mg38% DV

Walnuts (English, Halves) provides 158 mg vs 17.0 mg in Kiwi (Kiwifruit) (+141 mg, +829%).

PhosphorusWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Walnuts (English, Halves)

346 mg28% DV

Walnuts (English, Halves) provides 346 mg vs 34.0 mg in Kiwi (Kiwifruit) (+312 mg, +918%).

ZincWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.14 mg1% DV

Walnuts (English, Halves)

3.1 mg28% DV

Walnuts (English, Halves) provides 3.1 mg vs 0.14 mg in Kiwi (Kiwifruit) (+2.9 mg, +2107%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.03 g

Walnuts (English, Halves)

6.1 g31% DV

Walnuts (English, Halves) provides 6.1 g vs 0.03 g in Kiwi (Kiwifruit) (+6.1 g, +21038%).

Nutrient

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

Walnuts (English, Halves)28 g (1 oz / 14 halves (28 g))

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Kiwi (Kiwifruit)

42 kcal2% DV

Walnuts (English, Halves)

183 kcal9% DV

Walnuts (English, Halves) provides 183 kcal vs 42 kcal in Kiwi (Kiwifruit) (+141 kcal, +335%).

ProteinWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.79 g2% DV

Walnuts (English, Halves)

4.3 g9% DV

Walnuts (English, Halves) provides 4.3 g vs 0.79 g in Kiwi (Kiwifruit) (+3.5 g, +442%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

10.1 g4% DV

Walnuts (English, Halves)

3.8 g1% DV

Kiwi (Kiwifruit) provides 10.1 g vs 3.8 g in Walnuts (English, Halves) (+6.3 g, +164%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.1 g7% DV

Walnuts (English, Halves)

1.9 g7% DV

Kiwi (Kiwifruit) provides 2.1 g vs 1.9 g in Walnuts (English, Halves) (+0.19 g, +10%).

Total FatWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.36 g

Walnuts (English, Halves)

18.3 g23% DV

Walnuts (English, Halves) provides 18.3 g vs 0.36 g in Kiwi (Kiwifruit) (+17.9 g, +4989%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.2 g12% DV

Walnuts (English, Halves)

0.73 g1% DV

Kiwi (Kiwifruit) provides 6.2 g vs 0.73 g in Walnuts (English, Halves) (+5.5 g, +749%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

64.0 mg71% DV

Walnuts (English, Halves)

0.36 mg

Kiwi (Kiwifruit) provides 64.0 mg vs 0.36 mg in Walnuts (English, Halves) (+63.6 mg, +17472%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.8 µg

Walnuts (English, Halves)

0.3 µg

Kiwi (Kiwifruit) provides 2.8 µg vs 0.3 µg in Walnuts (English, Halves) (+2.5 µg, +886%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Walnuts (English, Halves)

0 µg

Both Kiwi (Kiwifruit) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.0 mg7% DV

Walnuts (English, Halves)

0.20 mg1% DV

Kiwi (Kiwifruit) provides 1.0 mg vs 0.20 mg in Walnuts (English, Halves) (+0.81 mg, +414%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

28 µg23% DV

Walnuts (English, Halves)

0.8 µg1% DV

Kiwi (Kiwifruit) provides 28 µg vs 0.8 µg in Walnuts (English, Halves) (+27 µg, +3578%).

Folate (DFE)Walnuts (English, Halves) higher

Kiwi (Kiwifruit)

17 µg4% DV

Walnuts (English, Halves)

27 µg7% DV

Walnuts (English, Halves) provides 27 µg vs 17 µg in Kiwi (Kiwifruit) (+10 µg, +59%).

Thiamin (Vitamin B1)Walnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.02 mg2% DV

Walnuts (English, Halves)

0.10 mg8% DV

Walnuts (English, Halves) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.02 mg1% DV

Walnuts (English, Halves)

0.04 mg3% DV

Both Kiwi (Kiwifruit) and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Walnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.24 mg1% DV

Walnuts (English, Halves)

0.32 mg2% DV

Walnuts (English, Halves) provides 0.32 mg vs 0.24 mg in Kiwi (Kiwifruit) (+0.08 mg, +34%).

Pantothenic Acid (B5)Similar

Kiwi (Kiwifruit)

0.13 mg3% DV

Walnuts (English, Halves)

0.16 mg3% DV

Both Kiwi (Kiwifruit) and Walnuts (English, Halves) provide similar amounts of pantothenic acid (b5) (0.13 mg).

Vitamin B6Walnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.04 mg3% DV

Walnuts (English, Halves)

0.15 mg9% DV

Walnuts (English, Halves) provides slightly more vitamin b6 (0.15 mg vs 0.04 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Walnuts (English, Halves)

0 µg

Both Kiwi (Kiwifruit) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.1 mg

Walnuts (English, Halves)

0.56 mg

Kiwi (Kiwifruit) provides 2.1 mg vs 0.56 mg in Walnuts (English, Halves) (+1.5 mg, +270%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

215 mg5% DV

Walnuts (English, Halves)

123 mg3% DV

Kiwi (Kiwifruit) provides 215 mg vs 123 mg in Walnuts (English, Halves) (+91.8 mg, +74%).

CalciumWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Walnuts (English, Halves)

27.4 mg2% DV

Walnuts (English, Halves) provides 27.4 mg vs 23.5 mg in Kiwi (Kiwifruit) (+4.0 mg, +17%).

IronWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.21 mg1% DV

Walnuts (English, Halves)

0.81 mg5% DV

Walnuts (English, Halves) provides 0.81 mg vs 0.21 mg in Kiwi (Kiwifruit) (+0.60 mg, +281%).

MagnesiumWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

11.7 mg3% DV

Walnuts (English, Halves)

44.2 mg11% DV

Walnuts (English, Halves) provides 44.2 mg vs 11.7 mg in Kiwi (Kiwifruit) (+32.5 mg, +277%).

PhosphorusWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Walnuts (English, Halves)

96.9 mg8% DV

Walnuts (English, Halves) provides 96.9 mg vs 23.5 mg in Kiwi (Kiwifruit) (+73.4 mg, +313%).

ZincWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.10 mg1% DV

Walnuts (English, Halves)

0.87 mg8% DV

Walnuts (English, Halves) provides 0.87 mg vs 0.10 mg in Kiwi (Kiwifruit) (+0.77 mg, +796%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.02 g

Walnuts (English, Halves)

1.7 g9% DV

Walnuts (English, Halves) provides 1.7 g vs 0.02 g in Kiwi (Kiwifruit) (+1.7 g, +8478%).

Nutrient

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

Walnuts (English, Halves)Amount per 100 kcal (15 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

100 kcal5% DV

Walnuts (English, Halves)

98 kcal5% DV

Both Kiwi (Kiwifruit) and Walnuts (English, Halves) provide similar amounts of calories (energy) (100 kcal).

ProteinWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

1.9 g4% DV

Walnuts (English, Halves)

2.3 g5% DV

Walnuts (English, Halves) provides 2.3 g vs 1.9 g in Kiwi (Kiwifruit) (+0.41 g, +22%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

24.0 g9% DV

Walnuts (English, Halves)

2.1 g1% DV

Kiwi (Kiwifruit) provides 24.0 g vs 2.1 g in Walnuts (English, Halves) (+22.0 g, +1069%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.9 g18% DV

Walnuts (English, Halves)

1.0 g4% DV

Kiwi (Kiwifruit) provides 4.9 g vs 1.0 g in Walnuts (English, Halves) (+3.9 g, +390%).

Total FatWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.85 g1% DV

Walnuts (English, Halves)

9.8 g13% DV

Walnuts (English, Halves) provides 9.8 g vs 0.85 g in Kiwi (Kiwifruit) (+8.9 g, +1047%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.7 g29% DV

Walnuts (English, Halves)

0.39 g1% DV

Kiwi (Kiwifruit) provides 14.7 g vs 0.39 g in Walnuts (English, Halves) (+14.4 g, +3666%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

152 mg169% DV

Walnuts (English, Halves)

0.20 mg

Kiwi (Kiwifruit) provides 152 mg vs 0.20 mg in Walnuts (English, Halves) (+152 mg, +77863%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.6 µg1% DV

Walnuts (English, Halves)

0.2 µg

Kiwi (Kiwifruit) provides 6.6 µg vs 0.2 µg in Walnuts (English, Halves) (+6.4 µg, +4273%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Walnuts (English, Halves)

0 µg

Both Kiwi (Kiwifruit) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.4 mg16% DV

Walnuts (English, Halves)

0.11 mg1% DV

Kiwi (Kiwifruit) provides 2.4 mg vs 0.11 mg in Walnuts (English, Halves) (+2.3 mg, +2180%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

66 µg55% DV

Walnuts (English, Halves)

0.4 µg

Kiwi (Kiwifruit) provides 66 µg vs 0.4 µg in Walnuts (English, Halves) (+66 µg, +16219%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

41 µg10% DV

Walnuts (English, Halves)

15 µg4% DV

Kiwi (Kiwifruit) provides 41 µg vs 15 µg in Walnuts (English, Halves) (+26 µg, +179%).

Thiamin (Vitamin B1)Similar

Kiwi (Kiwifruit)

0.04 mg4% DV

Walnuts (English, Halves)

0.05 mg4% DV

Both Kiwi (Kiwifruit) and Walnuts (English, Halves) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.04 mg3% DV

Walnuts (English, Halves)

0.02 mg2% DV

Both Kiwi (Kiwifruit) and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.56 mg3% DV

Walnuts (English, Halves)

0.17 mg1% DV

Kiwi (Kiwifruit) provides 0.56 mg vs 0.17 mg in Walnuts (English, Halves) (+0.39 mg, +231%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.30 mg6% DV

Walnuts (English, Halves)

0.09 mg2% DV

Kiwi (Kiwifruit) provides 0.30 mg vs 0.09 mg in Walnuts (English, Halves) (+0.21 mg, +251%).

Vitamin B6Similar

Kiwi (Kiwifruit)

0.10 mg6% DV

Walnuts (English, Halves)

0.08 mg5% DV

Both Kiwi (Kiwifruit) and Walnuts (English, Halves) provide similar amounts of vitamin b6 (0.10 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Walnuts (English, Halves)

0 µg

Both Kiwi (Kiwifruit) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.9 mg

Walnuts (English, Halves)

0.30 mg

Kiwi (Kiwifruit) provides 4.9 mg vs 0.30 mg in Walnuts (English, Halves) (+4.6 mg, +1540%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

512 mg11% DV

Walnuts (English, Halves)

66.1 mg1% DV

Kiwi (Kiwifruit) provides 512 mg vs 66.1 mg in Walnuts (English, Halves) (+446 mg, +674%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Walnuts (English, Halves)

14.7 mg1% DV

Kiwi (Kiwifruit) provides 55.8 mg vs 14.7 mg in Walnuts (English, Halves) (+41.1 mg, +279%).

IronKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.51 mg3% DV

Walnuts (English, Halves)

0.44 mg2% DV

Kiwi (Kiwifruit) provides 0.51 mg vs 0.44 mg in Walnuts (English, Halves) (+0.07 mg, +16%).

MagnesiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

27.9 mg7% DV

Walnuts (English, Halves)

23.7 mg6% DV

Kiwi (Kiwifruit) provides 27.9 mg vs 23.7 mg in Walnuts (English, Halves) (+4.2 mg, +18%).

PhosphorusKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Walnuts (English, Halves)

51.9 mg4% DV

Kiwi (Kiwifruit) provides 55.8 mg vs 51.9 mg in Walnuts (English, Halves) (+3.9 mg, +7%).

ZincWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.23 mg2% DV

Walnuts (English, Halves)

0.46 mg4% DV

Walnuts (English, Halves) provides 0.46 mg vs 0.23 mg in Kiwi (Kiwifruit) (+0.23 mg, +102%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.05 g

Walnuts (English, Halves)

0.92 g5% DV

Walnuts (English, Halves) provides 0.92 g vs 0.05 g in Kiwi (Kiwifruit) (+0.87 g, +1833%).

Nutrient

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

Walnuts (English, Halves)Normalized to 300 kcal (46 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

300 kcal15% DV

Walnuts (English, Halves)

301 kcal15% DV

Both Kiwi (Kiwifruit) and Walnuts (English, Halves) provide similar amounts of calories (energy) (300 kcal).

ProteinWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

5.6 g11% DV

Walnuts (English, Halves)

7.0 g14% DV

Walnuts (English, Halves) provides 7.0 g vs 5.6 g in Kiwi (Kiwifruit) (+1.4 g, +25%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

72.1 g26% DV

Walnuts (English, Halves)

6.3 g2% DV

Kiwi (Kiwifruit) provides 72.1 g vs 6.3 g in Walnuts (English, Halves) (+65.8 g, +1044%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.8 g53% DV

Walnuts (English, Halves)

3.1 g11% DV

Kiwi (Kiwifruit) provides 14.8 g vs 3.1 g in Walnuts (English, Halves) (+11.7 g, +379%).

Total FatWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

2.6 g3% DV

Walnuts (English, Halves)

30.0 g38% DV

Walnuts (English, Halves) provides 30.0 g vs 2.6 g in Kiwi (Kiwifruit) (+27.4 g, +1072%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

44.2 g88% DV

Walnuts (English, Halves)

1.2 g2% DV

Kiwi (Kiwifruit) provides 44.2 g vs 1.2 g in Walnuts (English, Halves) (+43.0 g, +3584%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

456 mg507% DV

Walnuts (English, Halves)

0.60 mg1% DV

Kiwi (Kiwifruit) provides 456 mg vs 0.60 mg in Walnuts (English, Halves) (+455 mg, +76168%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

20 µg2% DV

Walnuts (English, Halves)

0.5 µg

Kiwi (Kiwifruit) provides 20 µg vs 0.5 µg in Walnuts (English, Halves) (+19 µg, +4178%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Walnuts (English, Halves)

0 µg

Both Kiwi (Kiwifruit) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

7.2 mg48% DV

Walnuts (English, Halves)

0.32 mg2% DV

Kiwi (Kiwifruit) provides 7.2 mg vs 0.32 mg in Walnuts (English, Halves) (+6.9 mg, +2131%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

198 µg165% DV

Walnuts (English, Halves)

1.2 µg1% DV

Kiwi (Kiwifruit) provides 198 µg vs 1.2 µg in Walnuts (English, Halves) (+197 µg, +15864%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

123 µg31% DV

Walnuts (English, Halves)

45 µg11% DV

Kiwi (Kiwifruit) provides 123 µg vs 45 µg in Walnuts (English, Halves) (+78 µg, +173%).

Thiamin (Vitamin B1)Similar

Kiwi (Kiwifruit)

0.13 mg11% DV

Walnuts (English, Halves)

0.16 mg13% DV

Both Kiwi (Kiwifruit) and Walnuts (English, Halves) provide similar amounts of thiamin (vitamin b1) (0.13 mg).

Riboflavin (Vitamin B2)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.12 mg9% DV

Walnuts (English, Halves)

0.07 mg5% DV

Kiwi (Kiwifruit) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.07 mg).

Niacin (Vitamin B3)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.7 mg10% DV

Walnuts (English, Halves)

0.52 mg3% DV

Kiwi (Kiwifruit) provides 1.7 mg vs 0.52 mg in Walnuts (English, Halves) (+1.2 mg, +224%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.90 mg18% DV

Walnuts (English, Halves)

0.26 mg5% DV

Kiwi (Kiwifruit) provides 0.90 mg vs 0.26 mg in Walnuts (English, Halves) (+0.64 mg, +243%).

Vitamin B6Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.31 mg18% DV

Walnuts (English, Halves)

0.25 mg15% DV

Kiwi (Kiwifruit) provides 0.31 mg vs 0.25 mg in Walnuts (English, Halves) (+0.06 mg, +25%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Walnuts (English, Halves)

0 µg

Both Kiwi (Kiwifruit) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.8 mg1% DV

Walnuts (English, Halves)

0.92 mg

Kiwi (Kiwifruit) provides 14.8 mg vs 0.92 mg in Walnuts (English, Halves) (+13.8 mg, +1504%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1,535 mg33% DV

Walnuts (English, Halves)

203 mg4% DV

Kiwi (Kiwifruit) provides 1,535 mg vs 203 mg in Walnuts (English, Halves) (+1,332 mg, +657%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

167 mg13% DV

Walnuts (English, Halves)

45.1 mg3% DV

Kiwi (Kiwifruit) provides 167 mg vs 45.1 mg in Walnuts (English, Halves) (+122 mg, +271%).

IronKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.5 mg8% DV

Walnuts (English, Halves)

1.3 mg7% DV

Kiwi (Kiwifruit) provides 1.5 mg vs 1.3 mg in Walnuts (English, Halves) (+0.19 mg, +14%).

MagnesiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

83.6 mg20% DV

Walnuts (English, Halves)

72.7 mg17% DV

Kiwi (Kiwifruit) provides 83.6 mg vs 72.7 mg in Walnuts (English, Halves) (+11.0 mg, +15%).

PhosphorusKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

167 mg13% DV

Walnuts (English, Halves)

159 mg13% DV

Kiwi (Kiwifruit) provides 167 mg vs 159 mg in Walnuts (English, Halves) (+8.1 mg, +5%).

ZincWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.69 mg6% DV

Walnuts (English, Halves)

1.4 mg13% DV

Walnuts (English, Halves) provides 1.4 mg vs 0.69 mg in Kiwi (Kiwifruit) (+0.73 mg, +106%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Kiwi (Kiwifruit)

0.14 g1% DV

Walnuts (English, Halves)

2.8 g14% DV

Walnuts (English, Halves) provides 2.8 g vs 0.14 g in Kiwi (Kiwifruit) (+2.7 g, +1876%).

Kiwi (Kiwifruit) vs Walnuts (English, Halves)

Kiwi (Kiwifruit)

Walnuts (English, Halves)

Nutritional Takeaways

Comparison Summary