Yes, kiwis and strawberries indeed go together. In fact, in terms of flavor, strawberry is perhaps the perfect fruit to combine with kiwi. The two fruits can be used in a wide variety of smoothies and shakes, one of which we will be discussing in the below section.
Dish that You Can Prepare Using Kiwis and Strawberries:
Smoothie with Kiwi and Strawberries:
- A single banana
- A dozen strawberries
- 1 kiwifruit
- 0.5 cup of frozen vanilla yogurt.
- A quarter-cup of pineapple and orange juice
- In a blender, combine the banana, strawberries, kiwi, vanilla frozen yoghurt, pineapple, and orange juice. Blend until completely smooth.
Kiwis vs. Strawberries – Nutritional Value:
In this part, we’ll compare and contrast how kiwis and strawberries compare in terms of nutrition. Using USDA and NIH data from 2020, we evaluated the nutritional values of kiwi versus strawberries (100g each).
For a quick rundown of key nutrients and distinctions between kiwi and strawberries, consider the following:
- Strawberry and kiwi both have a lot of Vitamin C.
- Dietary fiber is abundant in kiwifruit.
- Potassium is abundant in kiwifruit.
Below is a detailed nutritional comparison between kiwi and strawberries.
Strawberry contains 48 percent fewer calories than kiwi, with 32 calories per 100 grams against 61 calories for kiwi.
In terms of protein, carbohydrates, and fat, kiwi is similar to strawberries in terms of macronutrient ratios.
For protein, carbs, and fat from calories, kiwis have a macronutrient ratio of 7:87:7, while strawberries have a ratio of 7:85:8.
Strawberry has 48 percent fewer carbohydrates than kiwi, with 7.7 grams of total carbohydrates per 100 grams vs 14.7 grams for kiwi.
Kiwi is a good source of dietary fiber, with 50 percent higher than strawberries – strawberry contains 2g dietary fiber per 100 grams, but kiwi has 3g dietary fiber per 100 grams.
Strawberry has 46% less sugar than kiwi, with 4.9g of sugar per 100 grams versus 9g of sugar in kiwi.
Strawberry and kiwi have similar quantities of protein, with 0.67g per 100 grams of strawberry and 1.1g per 100 grams of kiwi.
Strawberry and kiwi are both low in saturated fat, with 0.02g of saturated fat per 100 grams for strawberries and 0.03g of saturated fat for kiwi.
Strawberry and kiwi both have a lot of Vitamin C. Strawberry provides 58.8mg of Vitamin C per 100 grams, while kiwi has 92.7mg of Vitamin C per 100 grams.
Strawberry and kiwi have equal quantities of Vitamin A, with 1ug per 100 grams of strawberry and 4ug per 100 grams of kiwi.
Strawberry and kiwi both have about the same amount of Vitamin E in them: 0.29mg per 100 grams for strawberry and 1.5mg for kiwi.
Strawberry provides 2.2ug of Vitamin K per 100 grams, but kiwi has 40.3ug of Vitamin K per 100 grams.
Strawberry and kiwi both provide high levels of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, and folate.
- Thiamin: 0.027 milligrams for kiwis; 0.024 milligrams for strawberries.
- Riboflavin: 0.025 milligrams for kiwis; 0.022 milligrams for strawberries.
- Niacin: 0.341 grams for kiwis; 0.386 grams for strawberries.
- Pantothenic Acid: 0.183 milligrams for kiwis; 0.125 milligrams for strawberries.
- B6: 0.063 milligrams for kiwis; 0.047 milligrams for strawberries.
- Folate: 25ug for kiwis; 24ug for strawberries.
Strawberry provides 16mg of calcium per 100 grams, while kiwi has 34mg of calcium per 100 grams.
Strawberry and kiwi both have about the same amount of iron in them: 0.41mg per 100 grams for strawberries and 0.31mg for kiwis.
Kiwi is a high-potassium food, with 312 milligrams per 100 grams compared to 153 mg in strawberries.
Omega 3 fatty acids
Both kiwi and strawberries have a lot of alpha linoleic acid, which is an omega-3 fatty acid (ALA).
Alpha Linoleic Acid (ALA): 0.042 grams for kiwis; 0.065 grams for strawberries.
Omega 6 fatty acids
When it comes to omega-6 fatty acids, kiwi has higher linoleic acid per 100 grams than strawberry.
Linoleic Acid (Linoleic Acid): 0.246 grams for kiwis; 0.09 grams for strawberries.
To sum up, this article attempted to explain why kiwis and strawberries are an irresistible combination – both in terms of taste and nutrition.
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