Kiwi Vs Avocado - Know the Difference and Which is Better

What is Kiwi?

Kiwifruit or Chinese gooseberry is an edible berry that is oval in shape and as big as a large chicken egg. This fruit is native to mainland China and Taiwan but it is also cultivated commercially in other countries such as New Zealand and California. Kiwifruit is widely known for its brown fuzzy exterior and green flesh, which has a unique tropical sweet and sour flavour.

What is Avocado?

Avocado fruit is native to the Americas and was domesticated by Mesoamerican tribes more than 5,000 years ago. Botanically, an avocado is a large berry as it contains a single large seed. It is largely produced in regions like Chile, Mexico, and California. However, its cultivation on a large scale in these places has put a strain on the local water bodies and also led to deforestation.

Nutritional Value of Kiwi Vs Nutritional Value of Avocado

Kiwi- 100 grams of kiwi fruit has 61 calories, 3 mg of sodium, 9 g of sugar, 3 g of dietary fibre, 15 g of carbohydrates, and 0.5 g of fat. Kiwi is rich in Vitamin C- which improves the immune system and repairs tissues, Vitamin K- which regulates blood clotting, metabolism, and blood calcium level, and copper- which improves bone health and increases iron absorption.

Avocado- 100 grams of avocadoes is a source of 160 calories, 14.7 g of fat, 29 mg of magnesium, 485 mg of potassium, 2 g of protein, 6.7 g of fibre, 7 mg of sodium, and 8.5 g of carbohydrates. Avocadoes also contain pantothenic acid, copper, manganese, riboflavin, folate, and niacin.

Benefits of Kiwi Vs Benefits of Avocado

Kiwi- Kiwifruit contains high amounts of dietary fibre which helps improves the metabolic process and even act as a mild laxative when constipated. It is an excellent source of beneficial plant compounds such as Vitamin C and E, lutein, beta carotene, and zeaxanthin.

Bromelain is an enzyme found in abundance in kiwis that breaks down proteins and heals inflammation, related to arthritis. Eating a healthy amount of kiwi regularly also promotes the production of collagen and keeps it hydrated and healthy looking.

Avocado- Avocadoes are a great source of riboflavin, niacin, folate, magnesium, beta carotene, and Vitamins C, E, K, and B6. It contains high levels of health and beneficial fats that tend to keep people fuller between meals.

Avocadoes also contain lutein and zeaxanthin, two antioxidants that help minimize damage caused to the eye tissue from long exposure to UV light. Avocadoes are highly recommended to pregnant women because it is a great source of folate and fatty acids, promotes proper fetal development, and reduces the risks of miscarriage. 

Uses of Kiwi Vs Uses of Avocado

Kiwi- Fresh Kiwifruit can be used to make smoothies, salads, and desserts, and can even be eaten raw. Kiwi seed oil, on the other hand, is a popular ingredient in hair care and skin care products. Kiwi seed oil restores vitality in dry, brittle, and damaged hair and it also reduces ageing signs and pigmentation, and leaves the skin soft and smooth.

Avocado- Unlike Kiwis, avocadoes are generally used as an ingredient in savoury foods such as tacos, burritos, guacamole, toast, chicken salad, burgers, and smoothies. And just like kiwis, its oil is used to moisturize and nourish skin whilst simultaneously protecting it from sun damage and relieving inflammation caused by skin conditions such as psoriasis and eczema. Avocado oil is rich in fatty acids that repair dry and frizzy hair. It also reduces dandruff and prevents breakage.

Popular Varieties of Kiwi Vs Popular Varieties of Avocado

Kiwi- Kiwi is produced worldwide. Therefore, there are several different varieties of kiwifruit available. For instance, hardy kiwi is a variety of kiwi fruit that is developed for growing in a colder climate. Hayward is the most common variety of kiwi. It has light-greenish brow fuzzy skin with fresh green flesh inside. Mao Hua is another variety of kiwifruit with sweet, green inner flesh and an extremely fuzzy exterior with long, thick, oval-shaped leaves.

Avocado- Hass is the most common variety of avocadoes. Lamb Hass is similar to Hass but its fruit is slightly larger on average. Reed is a type of avocado that can grow in a wide range of environments and is picked later in the season.