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  6. Kiwifruit vs. Mango

Kiwifruit vs. Mango — In-Depth Nutrition Comparison

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The main differences between Kiwifruit and Mango

  • Kiwifruit is richer in Vitamin C, Vitamin K, and Fiber, yet Mango is richer in Vitamin A RAE.
  • Daily need coverage for Vitamin C from Kiwifruit is 63% higher.
  • Kiwifruit contains 10 times more Vitamin K than Mango. Kiwifruit contains 40.3µg of Vitamin K, while Mango contains 4.2µg.
  • Kiwifruit contains less Sugar.

Food types used in this article are Kiwifruit, green, raw and Mangos, raw.

Infographic

Kiwifruit vs Mango 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.
Kiwifruit
Kiwifruit
8
:
2
Mango
Mango
Contains more Calcium +209.1%
Contains more Iron +93.8%
Contains more Magnesium +70%
Contains more Phosphorus +142.9%
Contains more Potassium +85.7%
Contains more Zinc +55.6%
Contains more Copper +17.1%
Contains more Manganese +55.6%
Contains less Sodium -66.7%
Contains more Selenium +200%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +209.1%
Contains more Iron +93.8%
Contains more Magnesium +70%
Contains more Phosphorus +142.9%
Contains more Potassium +85.7%
Contains more Zinc +55.6%
Contains more Copper +17.1%
Contains more Manganese +55.6%
Contains less Sodium -66.7%
Contains more Selenium +200%

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.
Kiwifruit
Kiwifruit
3
:
7
Mango
Mango
Contains more Vitamin E +62.2%
Contains more Vitamin C +154.7%
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%
Contains more Folate +72%
Equal in Vitamin B1 - 0.028
Equal in Vitamin B5 - 0.197
Kiwifruit
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%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin E +62.2%
Contains more Vitamin C +154.7%
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%
Contains more Folate +72%
Equal in Vitamin B1 - 0.028
Equal in Vitamin B5 - 0.197

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
3
:
2
Mango
Mango
Contains more Protein +39%
Contains more Fats +36.8%
Contains more Other +69.4%
Equal in Carbs - 14.98
Equal in Water - 83.46
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +39%
Contains more Fats +36.8%
Contains more Other +69.4%
Equal in Carbs - 14.98
Equal in Water - 83.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
2
:
1
Mango
Mango
Contains less Saturated Fat -68.5%
Contains more Polyunsaturated fat +304.2%
Contains more Monounsaturated Fat +197.9%
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -68.5%
Contains more Polyunsaturated fat +304.2%
Contains more Monounsaturated Fat +197.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
3
:
2
Mango
Mango
Contains more Glucose +104.5%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +4546.7%
Equal in Fructose - 4.68
Kiwifruit
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
Mango
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +104.5%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +4546.7%
Equal in Fructose - 4.68

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Mango Opinion
Net carbs 11.66g 13.38g Mango
Protein 1.14g 0.82g Kiwifruit
Fats 0.52g 0.38g Kiwifruit
Carbs 14.66g 14.98g Mango
Calories 61kcal 60kcal Kiwifruit
Fructose 4.35g 4.68g Mango
Sugar 8.99g 13.66g Kiwifruit
Fiber 3g 1.6g Kiwifruit
Calcium 34mg 11mg Kiwifruit
Iron 0.31mg 0.16mg Kiwifruit
Magnesium 17mg 10mg Kiwifruit
Phosphorus 34mg 14mg Kiwifruit
Potassium 312mg 168mg Kiwifruit
Sodium 3mg 1mg Mango
Zinc 0.14mg 0.09mg Kiwifruit
Copper 0.13mg 0.111mg Kiwifruit
Manganese 0.098mg 0.063mg Kiwifruit
Selenium 0.2µg 0.6µg Mango
Vitamin A 87IU 1082IU Mango
Vitamin A RAE 4µg 54µg Mango
Vitamin E 1.46mg 0.9mg Kiwifruit
Vitamin C 92.7mg 36.4mg Kiwifruit
Vitamin B1 0.027mg 0.028mg Mango
Vitamin B2 0.025mg 0.038mg Mango
Vitamin B3 0.341mg 0.669mg Mango
Vitamin B5 0.183mg 0.197mg Mango
Vitamin B6 0.063mg 0.119mg Mango
Folate 25µg 43µg Mango
Vitamin K 40.3µg 4.2µg Kiwifruit
Tryptophan 0.015mg 0.013mg Kiwifruit
Threonine 0.047mg 0.031mg Kiwifruit
Isoleucine 0.051mg 0.029mg Kiwifruit
Leucine 0.066mg 0.05mg Kiwifruit
Lysine 0.061mg 0.066mg Mango
Methionine 0.024mg 0.008mg Kiwifruit
Phenylalanine 0.044mg 0.027mg Kiwifruit
Valine 0.057mg 0.042mg Kiwifruit
Histidine 0.027mg 0.019mg Kiwifruit
Saturated Fat 0.029g 0.092g Kiwifruit
Monounsaturated Fat 0.047g 0.14g Mango
Polyunsaturated fat 0.287g 0.071g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Mango
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
26%
Mango
Minerals Daily Need Coverage Score
14%
Kiwifruit
9%
Mango

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 7)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.2)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 4.67g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.063g)
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)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.