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Kiwifruit vs. Mandarin orange — In-Depth Nutrition Comparison

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What are the main differences between Kiwifruit and Mandarin orange?

  • Kiwifruit has more Vitamin C, Vitamin K, Copper, and Vitamin E than Mandarin orange.
  • Kiwifruit's daily need coverage for Vitamin C is 73% higher.

We used Kiwifruit, green, raw and Tangerines, (mandarin oranges), raw types in this comparison.

Infographic

Kiwifruit vs Mandarin orange infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +106.7%
Contains more Magnesium +41.7%
Contains more Phosphorus +70%
Contains more Potassium +88%
Contains more Zinc +100%
Contains more Copper +209.5%
Contains more Manganese +151.3%
Contains more Selenium +100%
Contains less Sodium -33.3%
Equal in Calcium - 37
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Contains more Iron +106.7%
Contains more Magnesium +41.7%
Contains more Phosphorus +70%
Contains more Potassium +88%
Contains more Zinc +100%
Contains more Copper +209.5%
Contains more Manganese +151.3%
Contains more Selenium +100%
Contains less Sodium -33.3%
Equal in Calcium - 37

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin E +630%
Contains more Vitamin C +247.2%
Contains more Folate +56.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +682.8%
Contains more Vitamin B1 +114.8%
Contains more Vitamin B2 +44%
Contains more Vitamin B3 +10.3%
Contains more Vitamin B5 +18%
Contains more Vitamin B6 +23.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Contains more Vitamin E +630%
Contains more Vitamin C +247.2%
Contains more Folate +56.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +682.8%
Contains more Vitamin B1 +114.8%
Contains more Vitamin B2 +44%
Contains more Vitamin B3 +10.3%
Contains more Vitamin B5 +18%
Contains more Vitamin B6 +23.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +40.7%
Contains more Fats +67.7%
Contains more Other +64.9%
Equal in Carbs - 13.34
Equal in Water - 85.17
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more Protein +40.7%
Contains more Fats +67.7%
Contains more Other +64.9%
Equal in Carbs - 13.34
Equal in Water - 85.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -25.6%
Contains more Polyunsaturated fat +341.5%
Contains more Monounsaturated Fat +27.7%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Contains less Saturated Fat -25.6%
Contains more Polyunsaturated fat +341.5%
Contains more Monounsaturated Fat +27.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +93%
Contains more Fructose +81.3%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +3933.3%
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +93%
Contains more Fructose +81.3%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +3933.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Mandarin orange
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Mandarin orange Opinion
Net carbs 11.66g 11.54g Kiwifruit
Protein 1.14g 0.81g Kiwifruit
Fats 0.52g 0.31g Kiwifruit
Carbs 14.66g 13.34g Kiwifruit
Calories 61kcal 53kcal Kiwifruit
Fructose 4.35g 2.4g Kiwifruit
Sugar 8.99g 10.58g Kiwifruit
Fiber 3g 1.8g Kiwifruit
Calcium 34mg 37mg Mandarin orange
Iron 0.31mg 0.15mg Kiwifruit
Magnesium 17mg 12mg Kiwifruit
Phosphorus 34mg 20mg Kiwifruit
Potassium 312mg 166mg Kiwifruit
Sodium 3mg 2mg Mandarin orange
Zinc 0.14mg 0.07mg Kiwifruit
Copper 0.13mg 0.042mg Kiwifruit
Manganese 0.098mg 0.039mg Kiwifruit
Selenium 0.2µg 0.1µg Kiwifruit
Vitamin A 87IU 681IU Mandarin orange
Vitamin A RAE 4µg 34µg Mandarin orange
Vitamin E 1.46mg 0.2mg Kiwifruit
Vitamin C 92.7mg 26.7mg Kiwifruit
Vitamin B1 0.027mg 0.058mg Mandarin orange
Vitamin B2 0.025mg 0.036mg Mandarin orange
Vitamin B3 0.341mg 0.376mg Mandarin orange
Vitamin B5 0.183mg 0.216mg Mandarin orange
Vitamin B6 0.063mg 0.078mg Mandarin orange
Folate 25µg 16µg Kiwifruit
Vitamin K 40.3µg 0µg Kiwifruit
Tryptophan 0.015mg 0.002mg Kiwifruit
Threonine 0.047mg 0.016mg Kiwifruit
Isoleucine 0.051mg 0.017mg Kiwifruit
Leucine 0.066mg 0.028mg Kiwifruit
Lysine 0.061mg 0.032mg Kiwifruit
Methionine 0.024mg 0.002mg Kiwifruit
Phenylalanine 0.044mg 0.018mg Kiwifruit
Valine 0.057mg 0.021mg Kiwifruit
Histidine 0.027mg 0.011mg Kiwifruit
Saturated Fat 0.029g 0.039g Kiwifruit
Monounsaturated Fat 0.047g 0.06g Mandarin orange
Polyunsaturated fat 0.287g 0.065g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Mandarin orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Kiwifruit
17%
Mandarin orange
Minerals Daily Need Coverage Score
14%
Kiwifruit
7%
Mandarin orange

Comparison summary

Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 11)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $0.1)
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 1.59g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.01g)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.