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 for kiwi is 63% higher.
- Mango contains 12 times more vitamin A than kiwi. Mango contains 1082IU of vitamin A, while kiwi contains 87IU.
- Kiwi contains less sugar.
Food types used in this article are Mangos, raw and Kiwifruit, green, raw.
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.
| 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 | +1250% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36.4mg | 92.7mg | 63% |
| Vitamin K | 4.2µg | 40.3µg | 30% |
| Fiber | 1.6g | 3g | 6% |
| Vitamin A | 54µg | 4µg | 6% |
| Folate | 43µg | 25µg | 5% |
| Vitamin B6 | 0.119mg | 0.063mg | 4% |
| Vitamin E | 0.9mg | 1.46mg | 4% |
| Potassium | 168mg | 312mg | 4% |
| Phosphorus | 14mg | 34mg | 3% |
| Copper | 0.111mg | 0.13mg | 2% |
| Iron | 0.16mg | 0.31mg | 2% |
| Calcium | 11mg | 34mg | 2% |
| Magnesium | 10mg | 17mg | 2% |
| Vitamin B3 | 0.669mg | 0.341mg | 2% |
| Manganese | 0.063mg | 0.098mg | 2% |
| Vitamin B2 | 0.038mg | 0.025mg | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Protein | 0.82g | 1.14g | 1% |
| Polyunsaturated fat | 0.071g | 0.287g | 1% |
| Calories | 60kcal | 61kcal | 0% |
| Fats | 0.38g | 0.52g | 0% |
| Carbs | 14.98g | 14.66g | 0% |
| Net carbs | 13.38g | 11.66g | N/A |
| Sugar | 13.66g | 8.99g | N/A |
| Zinc | 0.09mg | 0.14mg | 0% |
| Sodium | 1mg | 3mg | 0% |
| Vitamin B1 | 0.028mg | 0.027mg | 0% |
| Vitamin B5 | 0.197mg | 0.183mg | 0% |
| Choline | 7.6mg | 7.8mg | 0% |
| Saturated fat | 0.092g | 0.029g | 0% |
| Monounsaturated fat | 0.14g | 0.047g | 0% |
| Tryptophan | 0.013mg | 0.015mg | 0% |
| Threonine | 0.031mg | 0.047mg | 0% |
| Isoleucine | 0.029mg | 0.051mg | 0% |
| Leucine | 0.05mg | 0.066mg | 0% |
| Lysine | 0.066mg | 0.061mg | 0% |
| Methionine | 0.008mg | 0.024mg | 0% |
| Phenylalanine | 0.027mg | 0.044mg | 0% |
| Valine | 0.042mg | 0.057mg | 0% |
| Histidine | 0.019mg | 0.027mg | 0% |
| Fructose | 4.68g | 4.35g | 0% |
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
