Mango vs. Kiwi — In-Depth Nutrition Comparison
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The main differences between Mango and Kiwi
- Mango is richer in Vitamin A, yet Kiwi is richer in Vitamin C, Vitamin K, and Fiber.
- Daily need coverage for Vitamin C from Kiwi is 63% higher.
- Mango contains 14 times more Vitamin A than Kiwi. Mango contains 54µg of Vitamin A, while Kiwi contains 4µg.
- Kiwi contains less Sugar.
Food types used in this article are Mangos, raw and Kiwifruit, green, raw.
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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.
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +200% |
| Contains more MagnesiumMagnesium | +70% |
| Contains more CalciumCalcium | +209.1% |
| Contains more PotassiumPotassium | +85.7% |
| Contains more IronIron | +93.8% |
| Contains more CopperCopper | +17.1% |
| Contains more ZincZinc | +55.6% |
| Contains more PhosphorusPhosphorus | +142.9% |
| Contains more ManganeseManganese | +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 AVitamin A | +1143.7% |
| Contains more Vitamin B2Vitamin B2 | +52% |
| Contains more Vitamin B3Vitamin B3 | +96.2% |
| Contains more Vitamin B6Vitamin B6 | +88.9% |
| Contains more FolateFolate | +72% |
| Contains more Vitamin CVitamin C | +154.7% |
| Contains more Vitamin EVitamin E | +62.2% |
| Contains more Vitamin KVitamin K | +859.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +39% |
| Contains more FatsFats | +36.8% |
| Contains more OtherOther | +69.4% |
~equal in
Carbs
~14.66g
~equal in
Water
~83.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +197.9% |
| Contains less Sat. FatSaturated Fat | -68.5% |
| Contains more Poly. FatPolyunsaturated fat | +304.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +4546.7% |
| Contains more GlucoseGlucose | +104.5% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Fructose
~4.35g
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 60kcal | 61kcal |
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| Protein | 0.82g | 1.14g |
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| Fats | 0.38g | 0.52g |
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| Vitamin C | 36.4mg | 92.7mg |
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| Net carbs | 13.38g | 11.66g |
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| Carbs | 14.98g | 14.66g |
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| Magnesium | 10mg | 17mg |
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| Calcium | 11mg | 34mg |
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| Potassium | 168mg | 312mg |
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| Iron | 0.16mg | 0.31mg |
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| Sugar | 13.66g | 8.99g |
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| Fiber | 1.6g | 3g |
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| Copper | 0.111mg | 0.13mg |
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| Zinc | 0.09mg | 0.14mg |
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| Phosphorus | 14mg | 34mg |
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| Sodium | 1mg | 3mg |
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| Vitamin A | 1082IU | 87IU |
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| Vitamin A | 54µg | 4µg |
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| Vitamin E | 0.9mg | 1.46mg |
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| Manganese | 0.063mg | 0.098mg |
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| Selenium | 0.6µg | 0.2µg |
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| Vitamin B1 | 0.028mg | 0.027mg |
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| Vitamin B2 | 0.038mg | 0.025mg |
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| Vitamin B3 | 0.669mg | 0.341mg |
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| Vitamin B5 | 0.197mg | 0.183mg |
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| Vitamin B6 | 0.119mg | 0.063mg |
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| Vitamin K | 4.2µg | 40.3µg |
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| Folate | 43µg | 25µg |
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| Choline | 7.6mg | 7.8mg |
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| Saturated Fat | 0.092g | 0.029g |
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| Monounsaturated Fat | 0.14g | 0.047g |
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| Polyunsaturated fat | 0.071g | 0.287g |
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| Tryptophan | 0.013mg | 0.015mg |
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| Threonine | 0.031mg | 0.047mg |
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| Isoleucine | 0.029mg | 0.051mg |
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| Leucine | 0.05mg | 0.066mg |
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| Lysine | 0.066mg | 0.061mg |
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| Methionine | 0.008mg | 0.024mg |
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| Phenylalanine | 0.027mg | 0.044mg |
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| Valine | 0.042mg | 0.057mg |
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| Histidine | 0.019mg | 0.027mg |
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| Fructose | 4.68g | 4.35g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
25%
39%
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 lower in Sugar?
Kiwi is lower in Sugar (difference - 4.67g)
Which food is lower in Saturated Fat?
Kiwi is lower in Saturated Fat (difference - 0.063g)
Which food is richer in minerals?
Kiwi is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.