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Kiwifruit vs Mango - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 2mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.2)
Which food contains less Sugars?
Kiwifruit
Kiwifruit contains less Sugars (difference - 4.67g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 2)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit Mango
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kiwifruit Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
56
Kiwifruit
27
Mango
Mineral Summary Score
11
Kiwifruit
6
Mango

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Mango
Contains more Iron +93.8%
Contains more Calcium +209.1%
Contains more Potassium +85.7%
Contains more Magnesium +70%
Contains more Copper +17.1%
Contains more Zinc +55.6%
Contains more Phosphorus +142.9%
Contains less Sodium -66.7%
Contains more Iron +93.8%
Contains more Calcium +209.1%
Contains more Potassium +85.7%
Contains more Magnesium +70%
Contains more Copper +17.1%
Contains more Zinc +55.6%
Contains more Phosphorus +142.9%
Contains less Sodium -66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Mango
Contains more Vitamin C +154.7%
Contains more Vitamin E +62.2%
Contains more Vitamin K +859.5%
Contains more Vitamin A +1143.7%
Contains more Vitamin B2 +52%
Contains more Vitamin B3 +96.2%
Contains more Vitamin B6 +88.9%
Equal in Vitamin B1 - 0.028
Equal in Vitamin B5 - 0.197
Contains more Vitamin C +154.7%
Contains more Vitamin E +62.2%
Contains more Vitamin K +859.5%
Contains more Vitamin A +1143.7%
Contains more Vitamin B2 +52%
Contains more Vitamin B3 +96.2%
Contains more Vitamin B6 +88.9%
Equal in Vitamin B1 - 0.028
Equal in Vitamin B5 - 0.197

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Kiwifruit
5%
Mango
Carbohydrates
15%
Kiwifruit
15%
Mango
Fats
2%
Kiwifruit
2%
Mango

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kiwifruit Mango Opinion
Calories 61 60 Kiwifruit
Protein 1.14 0.82 Kiwifruit
Fats 0.52 0.38 Kiwifruit
Vitamin C 92.7 36.4 Kiwifruit
Carbs 14.66 14.98 Mango
Cholesterol 0 0
Vitamin D 0 0
Iron 0.31 0.16 Kiwifruit
Calcium 34 11 Kiwifruit
Potassium 312 168 Kiwifruit
Magnesium 17 10 Kiwifruit
Sugars 8.99 13.66 Mango
Fiber 3 1.6 Kiwifruit
Copper 0.13 0.111 Kiwifruit
Zinc 0.14 0.09 Kiwifruit
Starch 0 Kiwifruit
Phosphorus 34 14 Kiwifruit
Sodium 3 1 Mango
Vitamin A 87 1082 Mango
Vitamin E 1.46 0.9 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.027 0.028 Mango
Vitamin B2 0.025 0.038 Mango
Vitamin B3 0.341 0.669 Mango
Vitamin B5 0.183 0.197 Mango
Vitamin B6 0.063 0.119 Mango
Vitamin B12 0 0
Vitamin K 40.3 4.2 Kiwifruit
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.029 0.092 Kiwifruit
Monounsaturated Fat 0.047 0.14 Mango
Polyunsaturated fat 0.287 0.071 Kiwifruit
Tryptophan 0.015 0.013 Kiwifruit
Threonine 0.047 0.031 Kiwifruit
Isoleucine 0.051 0.029 Kiwifruit
Leucine 0.066 0.05 Kiwifruit
Lysine 0.061 0.066 Mango
Methionine 0.024 0.008 Kiwifruit
Phenylalanine 0.044 0.027 Kiwifruit
Valine 0.057 0.042 Kiwifruit
Histidine 0.027 0.019 Kiwifruit
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.