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Kiwifruit vs Orange juice - In-Depth Nutrition Comparison

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The main differences between Kiwifruit and Orange juice

  • Kiwifruit is richer in Vitamin C, Vitamin K, Fiber, Copper, and Vitamin E , yet Orange juice is richer in Vitamin B1.
  • Daily need coverage for Vitamin C from Kiwifruit is 47% higher.
  • Kiwifruit contains 403 times more Vitamin K than Orange juice. Kiwifruit contains 40.3µg of Vitamin K, while Orange juice contains 0.1µg.

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

Infographic

Kiwifruit vs Orange juice 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 Calcium +209.1%
Contains more Iron +55%
Contains more Magnesium +54.5%
Contains more Phosphorus +100%
Contains more Potassium +56%
Contains more Zinc +180%
Contains more Copper +195.5%
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% 8% 8% 8% 18% 1% 2% 15%
Contains more Calcium +209.1%
Contains more Iron +55%
Contains more Magnesium +54.5%
Contains more Phosphorus +100%
Contains more Potassium +56%
Contains more Zinc +180%
Contains more Copper +195.5%
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
:
Contains more Vitamin E +3550%
Contains more Vitamin C +85.4%
Contains more Vitamin B6 +57.5%
Contains more Vitamin K +40200%
Contains more Vitamin A +129.9%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +17.3%
Contains more Folate +20%
Equal in Vitamin B5 - 0.19
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 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin E +3550%
Contains more Vitamin C +85.4%
Contains more Vitamin B6 +57.5%
Contains more Vitamin K +40200%
Contains more Vitamin A +129.9%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +17.3%
Contains more Folate +20%
Equal in Vitamin B5 - 0.19

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 Orange juice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Orange juice Opinion
Net carbs 11.66g 10.2g Kiwifruit
Protein 1.14g 0.7g Kiwifruit
Fats 0.52g 0.2g Kiwifruit
Carbs 14.66g 10.4g Kiwifruit
Calories 61kcal 45kcal Kiwifruit
Starch 0g g Kiwifruit
Fructose 4.35g g Kiwifruit
Sugar 8.99g 8.4g Orange juice
Fiber 3g 0.2g Kiwifruit
Calcium 34mg 11mg Kiwifruit
Iron 0.31mg 0.2mg Kiwifruit
Magnesium 17mg 11mg Kiwifruit
Phosphorus 34mg 17mg Kiwifruit
Potassium 312mg 200mg Kiwifruit
Sodium 3mg 1mg Orange juice
Zinc 0.14mg 0.05mg Kiwifruit
Copper 0.13mg 0.044mg Kiwifruit
Vitamin A 87IU 200IU Orange juice
Vitamin E 1.46mg 0.04mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 92.7mg 50mg Kiwifruit
Vitamin B1 0.027mg 0.09mg Orange juice
Vitamin B2 0.025mg 0.03mg Orange juice
Vitamin B3 0.341mg 0.4mg Orange juice
Vitamin B5 0.183mg 0.19mg Orange juice
Vitamin B6 0.063mg 0.04mg Kiwifruit
Folate 25µg 30µg Orange juice
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 0.1µg Kiwifruit
Tryptophan 0.015mg 0.002mg Kiwifruit
Threonine 0.047mg 0.008mg Kiwifruit
Isoleucine 0.051mg 0.008mg Kiwifruit
Leucine 0.066mg 0.013mg Kiwifruit
Lysine 0.061mg 0.009mg Kiwifruit
Methionine 0.024mg 0.003mg Kiwifruit
Phenylalanine 0.044mg 0.009mg Kiwifruit
Valine 0.057mg 0.011mg Kiwifruit
Histidine 0.027mg 0.003mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.029g 0.024g Orange juice
Monounsaturated Fat 0.047g 0.036g Kiwifruit
Polyunsaturated fat 0.287g 0.04g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Orange juice
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
22
Orange juice
Mineral Summary Score
15
Kiwifruit
7
Orange juice

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
4%
Orange juice
Carbohydrates
15%
Kiwifruit
10%
Orange juice
Fats
2%
Kiwifruit
1%
Orange juice

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 0.59g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 8)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.5)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.