Almond Butter vs Kiwi: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Almond Butter has 614 calories while Kiwi has 61 calories per 100g.
Quick Summary
Fewer Calories
Kiwi
61 kcal
More Protein
Almond Butter
21g
More Fiber
Almond Butter
10g
Less Sugar
Almond Butter
6g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Almond Butter | Kiwi | Difference |
|---|---|---|---|
| Calories | 614kcal | 61kcal✓ | +553.0kcal |
| Protein | 21g✓ | 1.1g | +19.9g |
| Carbohydrates | 19g | 15g✓ | +4.0g |
| Fat | 56g | 0.5g✓ | +55.5g |
| Fiber | 10g✓ | 3g | +7.0g |
| Sugar | 6g | 6g | 0.0g |
| Sodium | 7mg | 3mg✓ | +4.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Almond Butter
Kiwi
Diet Compatibility
Almond Butter
Kiwi
When to Choose Almond Butter
- ✓Higher in protein (21g vs 1.1g)
- ✓More fiber (10g vs 3g)
- ✓Less sugar (6g vs 6g)
Common Uses
When to Choose Kiwi
- ✓Lower in calories (61 vs 614)
- ✓Lower in carbs (15g vs 19g)
- ✓Lower sodium (3mg vs 7mg)
Common Uses
Almond Butter vs Kiwi: Nutritional Analysis
Almond Butter is more calorie-dense at 614 calories per 100g compared to 61 for Kiwi, a difference of 553 calories. On the protein front, Almond Butter delivers more with 21g per 100g versus 1.1g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Almond Butter and Kiwi tell different nutritional stories. Almond Butter provides 19g of carbohydrates, 56g of fat, and 10g of fiber per 100g, while Kiwi contains 15g carbs, 0.5g fat, and 3g fiber. The higher fiber content in Almond Butter supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety.
Key Takeaways
- For weight management: Kiwi is the lower-calorie choice at 61 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Almond Butter provides more protein (21g/100g), supporting muscle repair and growth.
- For sustained energy: Almond Butter offers more fiber (10g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Almond Butter or Kiwi?
Almond Butter has more calories with 614 kcal per 100g, compared to Kiwi with 61 kcal. That's a difference of 553 calories per 100g serving.
Is Almond Butter healthier than Kiwi?
Almond Butter and Kiwi have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Almond Butter and Kiwi?
Almond Butter has more protein with 21g per 100g, compared to Kiwi with 1.1g. Almond Butter provides 19.9g more protein per 100g serving.
Which is better for weight loss, Almond Butter or Kiwi?
For weight loss, Kiwi is the better choice with only 61 calories per 100g compared to 614 calories in Almond Butter. Almond Butter also offers 10g of fiber per 100g, which helps you feel fuller longer.
Does Almond Butter or Kiwi have fewer carbs?
Kiwi has fewer carbs with 15g per 100g, compared to Almond Butter with 19g. If you're following a low-carb diet, Kiwi is the better option with 4.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.