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Mandarin orange vs. Kiwifruit — In-Depth Nutrition Comparison

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What are the main differences between Mandarin orange and Kiwifruit?

  • Kiwifruit has more Vitamin C, Vitamin K, Copper, and Vitamin E than Mandarin orange.
  • Kiwifruit's daily need coverage for Vitamin C is 73% higher.

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

Infographic

Mandarin orange vs Kiwifruit 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mandarin orange
Mandarin orange
2
:
8
Kiwifruit
Kiwifruit
Contains less Sodium -33.3%
Contains more Iron +106.7%
Contains more Magnesium +41.7%
Contains more Phosphorus +70%
Contains more Potassium +88%
Contains more Zinc +100%
Contains more Copper +209.5%
Contains more Manganese +151.3%
Contains more Selenium +100%
Equal in Calcium - 34
Mandarin orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains less Sodium -33.3%
Contains more Iron +106.7%
Contains more Magnesium +41.7%
Contains more Phosphorus +70%
Contains more Potassium +88%
Contains more Zinc +100%
Contains more Copper +209.5%
Contains more Manganese +151.3%
Contains more Selenium +100%
Equal in Calcium - 34

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.
Mandarin orange
Mandarin orange
6
:
4
Kiwifruit
Kiwifruit
Contains more Vitamin A +682.8%
Contains more Vitamin B1 +114.8%
Contains more Vitamin B2 +44%
Contains more Vitamin B3 +10.3%
Contains more Vitamin B5 +18%
Contains more Vitamin B6 +23.8%
Contains more Vitamin E +630%
Contains more Vitamin C +247.2%
Contains more Folate +56.3%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.341
Mandarin orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Kiwifruit
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%
Contains more Vitamin A +682.8%
Contains more Vitamin B1 +114.8%
Contains more Vitamin B2 +44%
Contains more Vitamin B3 +10.3%
Contains more Vitamin B5 +18%
Contains more Vitamin B6 +23.8%
Contains more Vitamin E +630%
Contains more Vitamin C +247.2%
Contains more Folate +56.3%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.341

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mandarin orange
Mandarin orange
1
:
4
Kiwifruit
Kiwifruit
Contains more Protein +40.7%
Contains more Fats +67.7%
Contains more Other +64.9%
Equal in Carbs - 14.66
Equal in Water - 83.07
Mandarin orange
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +40.7%
Contains more Fats +67.7%
Contains more Other +64.9%
Equal in Carbs - 14.66
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mandarin orange
Mandarin orange
1
:
2
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +27.7%
Contains less Saturated Fat -25.6%
Contains more Polyunsaturated fat +341.5%
Mandarin orange
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +27.7%
Contains less Saturated Fat -25.6%
Contains more Polyunsaturated fat +341.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mandarin orange
Mandarin orange
1
:
4
Kiwifruit
Kiwifruit
Contains more Sucrose +3933.3%
Contains more Glucose +93%
Contains more Fructose +81.3%
Contains more Maltose +∞%
Contains more Galactose +∞%
Mandarin orange
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
Kiwifruit
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 Sucrose +3933.3%
Contains more Glucose +93%
Contains more Fructose +81.3%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mandarin orange Kiwifruit Opinion
Net carbs 11.54g 11.66g Kiwifruit
Protein 0.81g 1.14g Kiwifruit
Fats 0.31g 0.52g Kiwifruit
Carbs 13.34g 14.66g Kiwifruit
Calories 53kcal 61kcal Kiwifruit
Fructose 2.4g 4.35g Kiwifruit
Sugar 10.58g 8.99g Kiwifruit
Fiber 1.8g 3g Kiwifruit
Calcium 37mg 34mg Mandarin orange
Iron 0.15mg 0.31mg Kiwifruit
Magnesium 12mg 17mg Kiwifruit
Phosphorus 20mg 34mg Kiwifruit
Potassium 166mg 312mg Kiwifruit
Sodium 2mg 3mg Mandarin orange
Zinc 0.07mg 0.14mg Kiwifruit
Copper 0.042mg 0.13mg Kiwifruit
Manganese 0.039mg 0.098mg Kiwifruit
Selenium 0.1µg 0.2µg Kiwifruit
Vitamin A 681IU 87IU Mandarin orange
Vitamin A RAE 34µg 4µg Mandarin orange
Vitamin E 0.2mg 1.46mg Kiwifruit
Vitamin C 26.7mg 92.7mg Kiwifruit
Vitamin B1 0.058mg 0.027mg Mandarin orange
Vitamin B2 0.036mg 0.025mg Mandarin orange
Vitamin B3 0.376mg 0.341mg Mandarin orange
Vitamin B5 0.216mg 0.183mg Mandarin orange
Vitamin B6 0.078mg 0.063mg Mandarin orange
Folate 16µg 25µg Kiwifruit
Vitamin K 0µg 40.3µg Kiwifruit
Tryptophan 0.002mg 0.015mg Kiwifruit
Threonine 0.016mg 0.047mg Kiwifruit
Isoleucine 0.017mg 0.051mg Kiwifruit
Leucine 0.028mg 0.066mg Kiwifruit
Lysine 0.032mg 0.061mg Kiwifruit
Methionine 0.002mg 0.024mg Kiwifruit
Phenylalanine 0.018mg 0.044mg Kiwifruit
Valine 0.021mg 0.057mg Kiwifruit
Histidine 0.011mg 0.027mg Kiwifruit
Saturated Fat 0.039g 0.029g Kiwifruit
Monounsaturated Fat 0.06g 0.047g Mandarin orange
Polyunsaturated fat 0.065g 0.287g Kiwifruit

Which food is preferable for your diet?

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

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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
17%
Mandarin orange
42%
Kiwifruit
Minerals Daily Need Coverage Score
7%
Mandarin orange
14%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 11)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $0.1)
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 1.59g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.01g)
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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/nutrients
  2. Kiwifruit - 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.