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Mandarin orange vs. Kiwi — In-Depth Nutrition Comparison

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What are the main differences between mandarin oranges and kiwi?

  • Mandarin oranges are richer in vitamin A, while kiwi is higher in vitamin C, vitamin K, copper, and vitamin E.
  • Kiwi's daily need coverage for vitamin C is 73% higher.
  • Kiwi has 8 times less vitamin A than mandarin oranges. Mandarin oranges have 681IU of vitamin A, while kiwi has 87IU.
  • Kiwi has a higher glycemic index (58) than mandarin oranges (47).

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

Infographic

Mandarin orange vs Kiwi 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Kiwi
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +41.7%
Contains more PotassiumPotassium +88%
Contains more IronIron +106.7%
Contains more CopperCopper +209.5%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +70%
Contains more ManganeseManganese +151.3%
Contains more SeleniumSelenium +100%
~equal in Calcium ~34mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Kiwi
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +750%
Contains more Vitamin B1Vitamin B1 +114.8%
Contains more Vitamin B2Vitamin B2 +44%
Contains more Vitamin B5Vitamin B5 +18%
Contains more Vitamin B6Vitamin B6 +23.8%
Contains more CholineCholine +30.8%
Contains more Vitamin CVitamin C +247.2%
Contains more Vitamin EVitamin E +630%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +56.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.341mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Kiwi DV% diff.
Vitamin C 26.7mg 92.7mg 73%
Vitamin K 0µg 40.3µg 34%
Copper 0.042mg 0.13mg 10%
Vitamin E 0.2mg 1.46mg 8%
Fiber 1.8g 3g 5%
Potassium 166mg 312mg 4%
Vitamin B1 0.058mg 0.027mg 3%
Manganese 0.039mg 0.098mg 3%
Vitamin A 34µg 4µg 3%
Folate 16µg 25µg 2%
Phosphorus 20mg 34mg 2%
Fructose 2.4g 4.35g 2%
Iron 0.15mg 0.31mg 2%
Vitamin B2 0.036mg 0.025mg 1%
Polyunsaturated fat 0.065g 0.287g 1%
Zinc 0.07mg 0.14mg 1%
Magnesium 12mg 17mg 1%
Vitamin B6 0.078mg 0.063mg 1%
Vitamin B5 0.216mg 0.183mg 1%
Protein 0.81g 1.14g 1%
Calories 53kcal 61kcal 0%
Fats 0.31g 0.52g 0%
Carbs 13.34g 14.66g 0%
Net carbs 11.54g 11.66g N/A
Calcium 37mg 34mg 0%
Sugar 10.58g 8.99g N/A
Sodium 2mg 3mg 0%
Selenium 0.1µg 0.2µg 0%
Vitamin B3 0.376mg 0.341mg 0%
Saturated fat 0.039g 0.029g 0%
Choline 10.2mg 7.8mg 0%
Monounsaturated fat 0.06g 0.047g 0%
Tryptophan 0.002mg 0.015mg 0%
Threonine 0.016mg 0.047mg 0%
Isoleucine 0.017mg 0.051mg 0%
Leucine 0.028mg 0.066mg 0%
Lysine 0.032mg 0.061mg 0%
Methionine 0.002mg 0.024mg 0%
Phenylalanine 0.018mg 0.044mg 0%
Valine 0.021mg 0.057mg 0%
Histidine 0.011mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Kiwi
4
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +40.7%
Contains more FatsFats +67.7%
Contains more OtherOther +64.9%
~equal in Carbs ~14.66g
~equal in Water ~83.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +27.7%
Contains less Sat. FatSaturated fat -25.6%
Contains more Poly. FatPolyunsaturated fat +341.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Kiwi
4
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
Contains more SucroseSucrose +3933.3%
Contains more GlucoseGlucose +93%
Contains more FructoseFructose +81.3%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/nutrients
  2. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.