Mango vs. Kiwifruit — In-Depth Nutrition Comparison
Compare
The main differences between Mango and Kiwifruit
- Mango is richer in Vitamin A RAE, yet Kiwifruit is richer in Vitamin C, Vitamin K, and Fiber.
- Daily need coverage for Vitamin C from Kiwifruit is 63% higher.
- Mango contains 14 times more Vitamin A RAE than Kiwifruit. Mango contains 54µg of Vitamin A RAE, while Kiwifruit contains 4µg.
- Kiwifruit contains less Sugar.
Food types used in this article are Mangos, raw and Kiwifruit, green, raw.
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.
Contains
less
Sodium
-66.7%
Contains
more
Selenium
+200%
Contains
more
Calcium
+209.1%
Contains
more
Iron
+93.8%
Contains
more
Magnesium
+70%
Contains
more
Phosphorus
+142.9%
Contains
more
Potassium
+85.7%
Contains
more
Zinc
+55.6%
Contains
more
Copper
+17.1%
Contains
more
Manganese
+55.6%
Contains
less
Sodium
-66.7%
Contains
more
Selenium
+200%
Contains
more
Calcium
+209.1%
Contains
more
Iron
+93.8%
Contains
more
Magnesium
+70%
Contains
more
Phosphorus
+142.9%
Contains
more
Potassium
+85.7%
Contains
more
Zinc
+55.6%
Contains
more
Copper
+17.1%
Contains
more
Manganese
+55.6%
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.
:
Contains
more
Vitamin A
+1143.7%
Contains
more
Vitamin B2
+52%
Contains
more
Vitamin B3
+96.2%
Contains
more
Vitamin B6
+88.9%
Contains
more
Folate
+72%
Contains
more
Vitamin E
+62.2%
Contains
more
Vitamin C
+154.7%
Contains
more
Vitamin K
+859.5%
Equal in Vitamin B1 - 0.027
Equal in Vitamin B5 - 0.183
Contains
more
Vitamin A
+1143.7%
Contains
more
Vitamin B2
+52%
Contains
more
Vitamin B3
+96.2%
Contains
more
Vitamin B6
+88.9%
Contains
more
Folate
+72%
Contains
more
Vitamin E
+62.2%
Contains
more
Vitamin C
+154.7%
Contains
more
Vitamin K
+859.5%
Equal in Vitamin B1 - 0.027
Equal in Vitamin B5 - 0.183
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+39%
Contains
more
Fats
+36.8%
Contains
more
Other
+69.4%
Equal in Carbs - 14.66
Equal in Water - 83.07
Contains
more
Protein
+39%
Contains
more
Fats
+36.8%
Contains
more
Other
+69.4%
Equal in Carbs - 14.66
Equal in Water - 83.07
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+197.9%
Contains
less
Saturated Fat
-68.5%
Contains
more
Polyunsaturated fat
+304.2%
Contains
more
Monounsaturated Fat
+197.9%
Contains
less
Saturated Fat
-68.5%
Contains
more
Polyunsaturated fat
+304.2%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
more
Sucrose
+4546.7%
Contains
more
Glucose
+104.5%
Contains
more
Maltose
+∞%
Contains
more
Galactose
+∞%
Equal in Fructose - 4.35
Contains
more
Sucrose
+4546.7%
Contains
more
Glucose
+104.5%
Contains
more
Maltose
+∞%
Contains
more
Galactose
+∞%
Equal in Fructose - 4.35
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
![]() |
![]() |
||
Lower in Sodium |
![]() |
||
Lower in Glycemic Index |
![]() |
||
Lower in price |
![]() |
||
Rich in vitamins |
![]() |
||
Lower in Sugar |
![]() |
||
Lower in Saturated Fat |
![]() |
||
Rich in minerals |
![]() |
||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
![]() |
Opinion |
Net carbs | 13.38g | 11.66g |
![]() |
Protein | 0.82g | 1.14g |
![]() |
Fats | 0.38g | 0.52g |
![]() |
Carbs | 14.98g | 14.66g |
![]() |
Calories | 60kcal | 61kcal |
![]() |
Fructose | 4.68g | 4.35g |
![]() |
Sugar | 13.66g | 8.99g |
![]() |
Fiber | 1.6g | 3g |
![]() |
Calcium | 11mg | 34mg |
![]() |
Iron | 0.16mg | 0.31mg |
![]() |
Magnesium | 10mg | 17mg |
![]() |
Phosphorus | 14mg | 34mg |
![]() |
Potassium | 168mg | 312mg |
![]() |
Sodium | 1mg | 3mg |
![]() |
Zinc | 0.09mg | 0.14mg |
![]() |
Copper | 0.111mg | 0.13mg |
![]() |
Manganese | 0.063mg | 0.098mg |
![]() |
Selenium | 0.6µg | 0.2µg |
![]() |
Vitamin A | 1082IU | 87IU |
![]() |
Vitamin A RAE | 54µg | 4µg |
![]() |
Vitamin E | 0.9mg | 1.46mg |
![]() |
Vitamin C | 36.4mg | 92.7mg |
![]() |
Vitamin B1 | 0.028mg | 0.027mg |
![]() |
Vitamin B2 | 0.038mg | 0.025mg |
![]() |
Vitamin B3 | 0.669mg | 0.341mg |
![]() |
Vitamin B5 | 0.197mg | 0.183mg |
![]() |
Vitamin B6 | 0.119mg | 0.063mg |
![]() |
Folate | 43µg | 25µg |
![]() |
Vitamin K | 4.2µg | 40.3µg |
![]() |
Tryptophan | 0.013mg | 0.015mg |
![]() |
Threonine | 0.031mg | 0.047mg |
![]() |
Isoleucine | 0.029mg | 0.051mg |
![]() |
Leucine | 0.05mg | 0.066mg |
![]() |
Lysine | 0.066mg | 0.061mg |
![]() |
Methionine | 0.008mg | 0.024mg |
![]() |
Phenylalanine | 0.027mg | 0.044mg |
![]() |
Valine | 0.042mg | 0.057mg |
![]() |
Histidine | 0.019mg | 0.027mg |
![]() |
Saturated Fat | 0.092g | 0.029g |
![]() |
Monounsaturated Fat | 0.14g | 0.047g |
![]() |
Polyunsaturated fat | 0.071g | 0.287g |
![]() |
Which food is preferable for your diet?


is better in case of low diet
![]() |
![]() |
|
Low Fats diet |
![]() |
|
Low Carbs diet |
![]() |
|
Low Calories diet |
![]() |
|
Low Glycemic Index diet |
![]() |
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
26%

42%

Minerals Daily Need Coverage Score
9%

14%

Comparison summary
Which food contains less Sodium?

Mango contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?

Mango is lower in glycemic index (difference - 7)
Which food is cheaper?

Mango is cheaper (difference - $0.2)
Which food is richer in vitamins?

Mango is relatively richer in vitamins
Which food is lower in Sugar?

Kiwifruit is lower in Sugar (difference - 4.67g)
Which food is lower in Saturated Fat?

Kiwifruit is lower in Saturated Fat (difference - 0.063g)
Which food is richer in minerals?

Kiwifruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)