Peanut 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?
Kiwi is generally healthier
Kiwi comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (61 vs 588), less sugar (6g vs 9.4g), less sodium (3mg vs 459mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Kiwi
61 kcal
More Protein
Peanut Butter
25g
More Fiber
Peanut Butter
6g
Less Sugar
Kiwi
6g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Peanut Butter | Kiwi | Difference |
|---|---|---|---|
| Calories | 588kcal | 61kcal✓ | +527.0kcal |
| Protein | 25g✓ | 1.1g | +23.9g |
| Carbohydrates | 20g | 15g✓ | +5.0g |
| Fat | 50g | 0.5g✓ | +49.5g |
| Fiber | 6g✓ | 3g | +3.0g |
| Sugar | 9.4g | 6g✓ | +3.4g |
| Sodium | 459mg | 3mg✓ | +456.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Peanut Butter
Kiwi
Diet Compatibility
Peanut Butter
Kiwi
When to Choose Peanut Butter
- ✓Higher in protein (25g vs 1.1g)
- ✓More fiber (6g vs 3g)
Common Uses
When to Choose Kiwi
- ✓Lower in calories (61 vs 588)
- ✓Lower in carbs (15g vs 20g)
- ✓Less sugar (6g vs 9.4g)
- ✓Lower sodium (3mg vs 459mg)
Common Uses
Peanut Butter vs Kiwi: Nutritional Analysis
Peanut Butter is more calorie-dense at 588 calories per 100g compared to 61 for Kiwi, a difference of 527 calories. On the protein front, Peanut Butter delivers more with 25g 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 Peanut Butter and Kiwi tell different nutritional stories. Peanut Butter provides 20g of carbohydrates, 50g of fat, and 6g of fiber per 100g, while Kiwi contains 15g carbs, 0.5g fat, and 3g fiber. The higher fiber content in Peanut Butter supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Peanut Butter contains 9.4g while Kiwi has 6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
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: Peanut Butter provides more protein (25g/100g), supporting muscle repair and growth.
- For sustained energy: Peanut Butter offers more fiber (6g/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, Peanut Butter or Kiwi?
Peanut Butter has more calories with 588 kcal per 100g, compared to Kiwi with 61 kcal. That's a difference of 527 calories per 100g serving.
Is Peanut Butter healthier than Kiwi?
Based on our nutritional analysis, Kiwi is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Kiwi has 61 calories, 1.1g protein, and 3g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Peanut Butter and Kiwi?
Peanut Butter has more protein with 25g per 100g, compared to Kiwi with 1.1g. Peanut Butter provides 23.9g more protein per 100g serving.
Which is better for weight loss, Peanut Butter or Kiwi?
For weight loss, Kiwi is the better choice with only 61 calories per 100g compared to 588 calories in Peanut Butter. Peanut Butter also offers 6g of fiber per 100g, which helps you feel fuller longer.
Does Peanut Butter or Kiwi have fewer carbs?
Kiwi has fewer carbs with 15g per 100g, compared to Peanut Butter with 20g. If you're following a low-carb diet, Kiwi is the better option with 5.0g 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.