Kiwi vs. Orange — Health Impact and Nutrition Comparison

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

Kiwi

4

Protein: 1.14 g

Fats: 0.52 g

Carbs: 14.66 g

Water: 83.07 g

Other: 0.61 g

Orange

1

Protein: 0.94 g

Fats: 0.12 g

Carbs: 11.75 g

Water: 86.75 g

Other: 0.44 g

Contains more ProteinProtein	+21.3%
Contains more FatsFats	+333.3%
Contains more CarbsCarbs	+24.8%
Contains more OtherOther	+38.6%

~equal in Water ~86.75g

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

Kiwi

2

Saturated Fat: Sat. Fat 0.029 g

Monounsaturated Fat: Mono. Fat 0.047 g

Polyunsaturated fat: Poly. Fat 0.287 g

Orange

1

Saturated Fat: Sat. Fat 0.015 g

Monounsaturated Fat: Mono. Fat 0.023 g

Polyunsaturated fat: Poly. Fat 0.025 g

Contains more Mono. FatMonounsaturated Fat	+104.3%
Contains more Poly. FatPolyunsaturated fat	+1048%

Contains less Sat. FatSaturated 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

Kiwi

5

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

Orange

0

Contains more SucroseSucrose	+∞%
Contains more GlucoseGlucose	+∞%
Contains more FructoseFructose	+∞%
Contains more MaltoseMaltose	+∞%
Contains more GalactoseGalactose	+∞%

~equal in Starch ~

~equal in Lactose ~

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.

Kiwi

4

Orange

5

Contains more Vitamin CVitamin C	+74.2%
Contains more Vitamin EVitamin E	+711.1%
Contains more Vitamin B3Vitamin B3	+20.9%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+158.6%
Contains more Vitamin B1Vitamin B1	+222.2%
Contains more Vitamin B2Vitamin B2	+60%
Contains more Vitamin B5Vitamin B5	+36.6%
Contains more FolateFolate	+20%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.06mg

~equal in Vitamin B12 ~0µg

~equal in Choline ~8.4mg

Minerals

Kiwifruit has more potassium, phosphorus, zinc, copper, manganese, magnesium, and 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.

Kiwi

7

Orange

3

Contains more MagnesiumMagnesium	+70%
Contains more PotassiumPotassium	+72.4%
Contains more IronIron	+210%
Contains more CopperCopper	+188.9%
Contains more ZincZinc	+100%
Contains more PhosphorusPhosphorus	+142.9%
Contains more ManganeseManganese	+292%

Contains more CalciumCalcium	+17.6%
Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+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.

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).

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.

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.