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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 is richer in Vitamin C, Copper, and Vitamin E , while Mandarin orange is higher in Vitamin K.
  • Kiwifruit's daily need coverage for Vitamin C is 73% higher.
  • Mandarin orange has 7 times less Vitamin E than Kiwifruit. Kiwifruit has 1.46mg of Vitamin E , while Mandarin orange has 0.2mg.

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

Infographic

Kiwifruit vs Mandarin orange infographic
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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
Contains more Iron +106.7%
Contains more Potassium +88%
Contains more Magnesium +41.7%
Contains more Copper +209.5%
Contains more Zinc +100%
Contains more Phosphorus +70%
Contains less Sodium -33.3%
Equal in Calcium - 37
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 12% 15% 9% 14% 2% 9% 1%
Contains more Iron +106.7%
Contains more Potassium +88%
Contains more Magnesium +41.7%
Contains more Copper +209.5%
Contains more Zinc +100%
Contains more Phosphorus +70%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +247.2%
Contains more Vitamin E +630%
Contains more Vitamin K +∞%
Contains more Folate +56.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 89% 41% 4% 0% 15% 9% 8% 13% 18% 0% 0% 12%
Contains more Vitamin C +247.2%
Contains more Vitamin E +630%
Contains more Vitamin K +∞%
Contains more Folate +56.3%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 61kcal 53kcal Kiwifruit
Protein 1.14g 0.81g Kiwifruit
Fats 0.52g 0.31g Kiwifruit
Vitamin C 92.7mg 26.7mg Kiwifruit
Net carbs 11.66g 11.54g Kiwifruit
Carbs 14.66g 13.34g Kiwifruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.31mg 0.15mg Kiwifruit
Calcium 34mg 37mg Mandarin orange
Potassium 312mg 166mg Kiwifruit
Magnesium 17mg 12mg Kiwifruit
Sugar 8.99g 10.58g Kiwifruit
Fiber 3g 1.8g Kiwifruit
Copper 0.13mg 0.042mg Kiwifruit
Zinc 0.14mg 0.07mg Kiwifruit
Starch 0g 0g
Phosphorus 34mg 20mg Kiwifruit
Sodium 3mg 2mg Mandarin orange
Vitamin A 87IU 681IU Mandarin orange
Vitamin E 1.46mg 0.2mg Kiwifruit
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 0µg Kiwifruit
Folate 25µg 16µg Kiwifruit
Trans Fat 0g 0g
Saturated Fat 0.029g 0.039g Kiwifruit
Monounsaturated Fat 0.047g 0.06g Mandarin orange
Polyunsaturated fat 0.287g 0.065g 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
Fructose 4.35g 2.4g Kiwifruit

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Kiwifruit
17
Mandarin orange
Mineral Summary Score
15
Kiwifruit
8
Mandarin orange

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 food.
Protein
7%
Kiwifruit
5%
Mandarin orange
Carbohydrates
15%
Kiwifruit
13%
Mandarin orange
Fats
2%
Kiwifruit
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.