Quick Summary
When to Choose Kiwi (Green, Fresh)
Choose Kiwi (Green, Fresh) for more vitamin K (34µg vs 4.9µg) and more potassium (312mg vs 232mg) per 100g. It is also lower in calories (61 vs 74 per 100g).
When to Choose Figs (Fresh)
Figs (Fresh) and Kiwi (Green, Fresh) have a broadly similar nutrient profile, so choose Figs (Fresh) based on taste, texture, cost or what you have to hand.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Kiwi (Green, Fresh) | Figs (Fresh) | Winner |
|---|---|---|---|
| Calories | 61 | 74 | 🏆 Kiwi (Green, Fresh) |
| Carbohydrates | 14.7g | 19.2g | |
| Fiber | 3g | 3g | Tie |
Key Vitamins & Minerals
Potassium
🏆 Kiwi (Green, Fresh) has 34% more
Vitamin K
🏆 Kiwi (Green, Fresh) has 7.0x more
Health Benefits Comparison
Kiwi (Green, Fresh) Benefits
- Higher vitamin C than oranges (278% DV per 2 kiwis)
- Excellent vitamin K source (72% DV) for bones and blood
- Contains actinidin enzyme aiding protein digestion
- High in fiber (5g per 2 kiwis) for gut health
- Rich in antioxidants including vitamin E
Figs (Fresh) Benefits
- High in fiber (4.5g per 3 figs) for digestive health
- Good potassium source (10% DV) for blood pressure
- Provides calcium (5% DV) from plant source
- Rich in antioxidant polyphenols
- Contains magnesium for bone and muscle health
Practical Considerations
💰 Cost
Kiwi (Green, Fresh): Moderate
Figs (Fresh): Moderate
🕒 Preparation
Kiwi (Green, Fresh): Easy
Figs (Fresh): Easy
📦 Storage
Kiwi (Green, Fresh): Refrigerate
Figs (Fresh): Refrigerate
🍽️ Versatility
Kiwi (Green, Fresh): Very versatile
Figs (Fresh): Very versatile
The Bottom Line
Both Kiwi (Green, Fresh) and Figs (Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Kiwi (Green, Fresh) if: Choose Kiwi (Green, Fresh) for more vitamin K (34µg vs 4.9µg) and more potassium (312mg vs 232mg) per 100g. It is also lower in calories (61 vs 74 per 100g).
Choose Figs (Fresh) if: Figs (Fresh) and Kiwi (Green, Fresh) have a broadly similar nutrient profile, so choose Figs (Fresh) based on taste, texture, cost or what you have to hand.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Kiwi (Green, Fresh) and Figs (Fresh) in Nutrivio
Compare how Kiwi (Green, Fresh) and Figs (Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
