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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
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 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
:
7
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
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 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

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 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
Starch 0g g 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
Vitamin A 87IU 1082IU Mango
Vitamin E 1.46mg 0.9mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
26
Mango
Mineral Summary Score
15
Kiwifruit
10
Mango

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%
Mango
Carbohydrates
15%
Kiwifruit
15%
Mango
Fats
2%
Kiwifruit
2%
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

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. 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.