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Kiwifruit vs. Orange — Health Impact and Nutrition Comparison

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Article author photo Sveta Badalyan by Sveta Badalyan | Last updated on January 11, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Kiwifruit
vs
Orange

Summary 

Kiwifruit has more potassium, phosphorus, copper, manganese, magnesium, iron, zinc, and vitamins C, E, K, B3, and B6. In contrast, orange is higher in calcium, choline, selenium, and vitamins A, B1, B2, B5, and folate. Moreover, kiwifruit has more protein, fats, and carbs. Oranges, on the other hand, provide fewer calories, oxalate, and sodium content.

Introduction

Oranges and kiwifruit are widely consumed globally and are included in the eating regimens of many people in many nations. This article will compare their nutritional information and impacts on health.

Nutrition

In this part of the article, we will compare the nutritional values of kiwifruit and orange, concentrating on differences.

Macronutrients

Kiwifruits are high in all macronutrients. Kiwifruit is a little denser compared to orange. Kiwifruit contains 83% water, whereas orange has 87% water.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +21.3%
Contains more Fats +333.3%
Contains more Carbs +24.8%
Contains more Other +38.6%
Equal in Water - 86.75
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +21.3%
Contains more Fats +333.3%
Contains more Carbs +24.8%
Contains more Other +38.6%
Equal in Water - 86.75

Calories

Compared to oranges, kiwifruit has more calories per hundred grams. Kiwifruit and orange have 61 kcal and 47 kcal per hundred grams, respectively. One cup (180g) of kiwifruit provides 110 kcal, whereas one cup (180g) of orange has 85 kcal.

Protein

Kiwifruit has a slightly higher protein content than oranges. In a 100g serving, kiwifruit and orange have 1.14g and 0.94g of protein, respectively. 

Fats

Kiwifruit and orange contain less than 1g of fat in 100 grams. Kiwifruit provides only 0.52g of fats, whereas orange provides 0.12g. Moreover, kiwifruit contains more monounsaturated and polyunsaturated fats, whereas orange provides less saturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +104.3%
Contains more Polyunsaturated fat +1048%
Contains less Saturated Fat -48.3%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +104.3%
Contains more Polyunsaturated fat +1048%
Contains less Saturated Fat -48.3%

Carbohydrates

Compared to oranges, kiwifruit is higher in net carbs and dietary fiber.

100g of kiwifruit contains 14.66g of carbohydrates, of which 3g are dietary fiber and 11.66g are net carbs.

100g of orange contains 11.75g of carbohydrates, of which 2.4g are dietary fiber and 9.35g are net carbs.

The principal two carbohydrate types in kiwifruit are glucose and fructose. However, kiwifruit contains a little sucrose, maltose, and galactose.

Different varieties of oranges can have varying carbohydrate distributions. Orange has around sucrose, glucose, and fructose. It has no lactose, galactose, or starch.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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

Vitamins

Kiwifruit has over 1.7 times more vitamin C and 1.5 times more vitamin E, whereas orange has 2.5 times more vitamin A

In a 100g serving, kiwi fruit and orange have 92.7mg and 53.2mg of vitamin C, respectively. A hundred grams of kiwifruit has 87IU of vitamin A, whereas orange has 225IU.

Kiwifruit provides 40.3µg of vitamin K, whereas orange lacks vitamin K. Moreover, orange is high in vitamins B1, B2, B5, and folate, whereas kiwifruit has more vitamins B3 and B6. 

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.
:
6
Orange
Contains more Vitamin E +711.1%
Contains more Vitamin C +74.2%
Contains more Vitamin B3 +20.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +158.6%
Contains more Vitamin B1 +222.2%
Contains more Vitamin B2 +60%
Contains more Vitamin B5 +36.6%
Contains more Folate +20%
Equal in Vitamin B6 - 0.06
Equal in Choline - 8.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 5% 0%
Contains more Vitamin E +711.1%
Contains more Vitamin C +74.2%
Contains more Vitamin B3 +20.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +158.6%
Contains more Vitamin B1 +222.2%
Contains more Vitamin B2 +60%
Contains more Vitamin B5 +36.6%
Contains more Folate +20%
Equal in Vitamin B6 - 0.06
Equal in Choline - 8.4

Minerals

Kiwifruit has more potassium, phosphorus, zinc, copper, manganese, magnesiumand iron. On the other hand, orange provides more calcium, choline, and selenium. Moreover, oranges do not contain sodium, whereas kiwifruit has 3mg.

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.
Contains more Iron +210%
Contains more Magnesium +70%
Contains more Phosphorus +142.9%
Contains more Potassium +72.4%
Contains more Zinc +100%
Contains more Copper +188.9%
Contains more Manganese +292%
Contains more Calcium +17.6%
Contains less Sodium -100%
Contains more Selenium +150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +210%
Contains more Magnesium +70%
Contains more Phosphorus +142.9%
Contains more Potassium +72.4%
Contains more Zinc +100%
Contains more Copper +188.9%
Contains more Manganese +292%
Contains more Calcium +17.6%
Contains less Sodium -100%
Contains more Selenium +150%

Oxalate content

Compared to orange, kiwifruit has ten times more oxalate content. A hundred grams of kiwifruit has 20mg of oxalate, whereas orange has an oxalate level of 2mg.

Glycemic Index

Kiwifruit has a higher glycemic index. The glycemic index of orange is 45. Kiwifruit has a glycemic index of 58. Kiwi is medium-GI food, whereas orange is low-GI.

Glycemic Load

The glycemic load of kiwifruit is equal to 10, whereas orange has a glycemic load level of 6. However, the glycemic load of both falls in the low category.

Acidity

The pH level of kiwifruit is 3.1-4.0 (1). Orange has a pH value of 3.69-4.34 (2). One way to assess the acidity of a food is by measuring its potential renal acid load (PRAL), which shows the food's ability to produce acids or bases in the body. Kiwifruit has a PRAL level of -5.6, whereas the PRAL level of orange is -3.6. Both are alkaline-forming.

Weight Loss & Diets

Vegan: Oranges and kiwifruit are vegan because they are made entirely of plants and do not contain any animal ingredients.

Vegetarian: Vegetarians abstain from all animal products. Kiwifruit and oranges are vegetarian.

Mediterranean: The Mediterranean diet allows you to eat fruits, vegetables, legumes, whole grains, and healthy fats. Kiwifruit and oranges are excellent for this diet.

Keto: The keto diet includes low-carb, high-fat, and high-protein foods. 

Because of their high carbohydrate content, kiwifruit and oranges are typically not recommended for a keto diet. 

Paleo: The paleo diet emphasizes eating natural, unadulterated foods and avoiding manufactured foods. Oranges and kiwifruit are not paleo-friendly.

Health Benefits

Antioxidant activities

Both have antioxidant properties. Kiwifruit has a higher overall antioxidant content than apples, grapefruit, and pears but less than raspberries, strawberries, oranges, and plums.

Kiwifruit contains antioxidants such as carotenoids: lutein, zeaxanthin, and β-carotene. It also has flavones, phenolics, and vitamins C and E. Consuming kiwifruit can potentially prevent oxidative and inflammatory processes. Vitamin C scavenges free radicals and other reactive oxygen and nitrogen species and can regenerate other small molecule antioxidants from their respective radicals. As a result, it protects biomolecules such as lipids and DNA from oxidative damage (3).

Orange contains bioactive nutrients that have antioxidant properties. Overall, orange has a cytoprotective impact against oxidative stress. It may decrease reactive oxygen species (ROS) formation, TBARS generation, and caspase-3 activation (4). 

Cardiovascular Health

Regularly consuming green and gold kiwifruit can have a positive impact on various physiological indicators, particularly in individuals with metabolic disorders that are associated with significant causes of morbidity and mortality, such as dementia, diabetes, cardiovascular disease (CVD), and stroke. Studies have shown that consuming three kiwifruit for three weeks can help lower blood pressure and have antithrombotic effects in middle-aged and older men (3).

Orange peel may lower levels of triglycerides, total cholesterol, and systolic blood pressure (5). 

Digestive Health

Kiwifruit contains the unique protein actinidin, two-thirds insoluble fiber, and one-third soluble fiber. According to the research, the proteolytic enzyme actinidin from green kiwifruit aids protein digestion in both the stomach and the small intestine. Kiwifruit provides gastrointestinal benefits, improves laxation, and reduces abdominal discomfort in healthy individuals and people with constipation-predominant irritable bowel syndrome (IBS-C). 

Two kiwifruits per day may enhance stool frequency, including the number of complete spontaneous bowel movements per week, shorten gastrointestinal transit time, and improve measures of intestinal comfort (3).

According to the findings, kiwifruit may act as a prebiotic by preferentially increasing the growth of intestinal lactic acid bacteria (lactobacilli and bifidobacteria) (6).

According to the study, regular consumption of oranges has a positive effect on the gut microbiota and metabolic biomarkers in young women. Orange juice consumption can increase the amount of Bifidobacterium spp. and Lactobacillus spp. and improve metabolic activity (7).

Downsides and Risks

Allergy

Despite certain benefits, kiwifruit has been linked to allergic reactions ranging from mild symptoms to anaphylaxis due to actinidin, the primary kiwifruit allergen (3,8 ). 

Besides actinidin, there are over twelve allergens (9).

Kiwifruit allergy is an abnormal immune response to proteins found in the fruit that occurs after consumption. Isolated kiwifruit allergy is prevalent and frequently severe. Kiwifruit allergy is also related to birch, grass pollinosis, and latex allergy (cross-reactivity) (10).

Profilin, GLP, and LTP are the three primary orange allergens that have recently been characterized.

Citrus allergy is associated with pollinosis and sensitivity to other plants (cross-reactivity) like kiwi, strawberry, peach, banana, and grasses. Unlike other food allergies, orange allergy manifests generally through local symptoms such as oral allergy syndrome (OAS) and erythema. However, orange consumption may also cause systemic reactions such as urticaria, angioedema, asthma, and anaphylaxis (11).

The primary treatment for these food allergies is an elimination diet, which is similar to the approach used for other food allergies.

Classification

Oranges belong to the family Rutaceae and the species Citrus sinensis.

Kiwifruit (Chinese gooseberry), on the other hand, belongs to the family Actinidiaceae and the species Actinidia deliciosa.

Appearance

Kiwifruit is a small, brown fruit with fuzzy, thin skin. The kiwifruit flesh is brilliant green with little, delicious black seeds.

Oranges, on the other hand, are larger and rounder, with thick, dimpled skin that is vivid orange. The flesh within is segmented and usually orange in hue.

Taste and Use

Kiwifruit has a distinct flavor. It is sweet and tangy with a hint of tropical undertones. On the other hand, orange has a sweet and citrusy flavor with a somewhat acidic tang.

You can consume kiwifruit fresh, whole, or sliced. You can use fresh oranges as a snack.

Both can be used to make fruit salads, jams, smoothies, and juices.

Growing Conditions

Kiwifruit is a deciduous vine fruit that grows on woody vines. It is native to China, New Zealand, Italy, and California.

 In subtropical and tropical areas, oranges grow on evergreen trees. They are commonly grown in nations like Brazil, the United States, and Spain.

Varieties

Hayward, Golden, and Baby Kiwi are the common types of kiwifruit. Common types of oranges are Navel, Valencia, and Blood.

Article author photo Sveta Badalyan
Education: General Medicine at YSMU
Last updated: January 11, 2024
Medically reviewed by Elen Khachatrian

Infographic

Kiwifruit vs Orange infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Orange Opinion
Net carbs 11.66g 9.35g Kiwifruit
Protein 1.14g 0.94g Kiwifruit
Fats 0.52g 0.12g Kiwifruit
Carbs 14.66g 11.75g Kiwifruit
Calories 61kcal 47kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 8.99g 9.35g Kiwifruit
Fiber 3g 2.4g Kiwifruit
Calcium 34mg 40mg Orange
Iron 0.31mg 0.1mg Kiwifruit
Magnesium 17mg 10mg Kiwifruit
Phosphorus 34mg 14mg Kiwifruit
Potassium 312mg 181mg Kiwifruit
Sodium 3mg 0mg Orange
Zinc 0.14mg 0.07mg Kiwifruit
Copper 0.13mg 0.045mg Kiwifruit
Manganese 0.098mg 0.025mg Kiwifruit
Selenium 0.2µg 0.5µg Orange
Vitamin A 87IU 225IU Orange
Vitamin A RAE 4µg 11µg Orange
Vitamin E 1.46mg 0.18mg Kiwifruit
Vitamin C 92.7mg 53.2mg Kiwifruit
Vitamin B1 0.027mg 0.087mg Orange
Vitamin B2 0.025mg 0.04mg Orange
Vitamin B3 0.341mg 0.282mg Kiwifruit
Vitamin B5 0.183mg 0.25mg Orange
Vitamin B6 0.063mg 0.06mg Kiwifruit
Folate 25µg 30µg Orange
Choline 7.8mg 8.4mg Orange
Vitamin K 40.3µg 0µg Kiwifruit
Tryptophan 0.015mg 0.009mg Kiwifruit
Threonine 0.047mg 0.015mg Kiwifruit
Isoleucine 0.051mg 0.025mg Kiwifruit
Leucine 0.066mg 0.023mg Kiwifruit
Lysine 0.061mg 0.047mg Kiwifruit
Methionine 0.024mg 0.02mg Kiwifruit
Phenylalanine 0.044mg 0.031mg Kiwifruit
Valine 0.057mg 0.04mg Kiwifruit
Histidine 0.027mg 0.018mg Kiwifruit
Saturated Fat 0.029g 0.015g Orange
Monounsaturated Fat 0.047g 0.023g Kiwifruit
Polyunsaturated fat 0.287g 0.025g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
39%
Kiwifruit
22%
Orange
Minerals Daily Need Coverage Score
14%
Kiwifruit
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 13)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.1)
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 0.36g)
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

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.