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Mango vs. Kiwifruit — In-Depth Nutrition Comparison

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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

Mango 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.
Mango
Mango
2
:
8
Kiwifruit
Kiwifruit
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%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
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.
Mango
Mango
7
:
3
Kiwifruit
Kiwifruit
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
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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 +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
Mango
Mango
2
:
3
Kiwifruit
Kiwifruit
Contains more Protein +39%
Contains more Fats +36.8%
Contains more Other +69.4%
Equal in Carbs - 14.66
Equal in Water - 83.07
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 +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
Mango
Mango
1
:
2
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +197.9%
Contains less Saturated Fat -68.5%
Contains more Polyunsaturated fat +304.2%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
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
Mango
Mango
2
:
3
Kiwifruit
Kiwifruit
Contains more Sucrose +4546.7%
Contains more Glucose +104.5%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Fructose - 4.35
Mango
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 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 +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.
Mango Kiwifruit
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mango Kiwifruit Opinion
Net carbs 13.38g 11.66g Mango
Protein 0.82g 1.14g Kiwifruit
Fats 0.38g 0.52g Kiwifruit
Carbs 14.98g 14.66g Mango
Calories 60kcal 61kcal Kiwifruit
Fructose 4.68g 4.35g Mango
Sugar 13.66g 8.99g Kiwifruit
Fiber 1.6g 3g Kiwifruit
Calcium 11mg 34mg Kiwifruit
Iron 0.16mg 0.31mg Kiwifruit
Magnesium 10mg 17mg Kiwifruit
Phosphorus 14mg 34mg Kiwifruit
Potassium 168mg 312mg Kiwifruit
Sodium 1mg 3mg Mango
Zinc 0.09mg 0.14mg Kiwifruit
Copper 0.111mg 0.13mg Kiwifruit
Manganese 0.063mg 0.098mg Kiwifruit
Selenium 0.6µg 0.2µg Mango
Vitamin A 1082IU 87IU Mango
Vitamin A RAE 54µg 4µg Mango
Vitamin E 0.9mg 1.46mg Kiwifruit
Vitamin C 36.4mg 92.7mg Kiwifruit
Vitamin B1 0.028mg 0.027mg Mango
Vitamin B2 0.038mg 0.025mg Mango
Vitamin B3 0.669mg 0.341mg Mango
Vitamin B5 0.197mg 0.183mg Mango
Vitamin B6 0.119mg 0.063mg Mango
Folate 43µg 25µg Mango
Vitamin K 4.2µg 40.3µg Kiwifruit
Tryptophan 0.013mg 0.015mg Kiwifruit
Threonine 0.031mg 0.047mg Kiwifruit
Isoleucine 0.029mg 0.051mg Kiwifruit
Leucine 0.05mg 0.066mg Kiwifruit
Lysine 0.066mg 0.061mg Mango
Methionine 0.008mg 0.024mg Kiwifruit
Phenylalanine 0.027mg 0.044mg Kiwifruit
Valine 0.042mg 0.057mg Kiwifruit
Histidine 0.019mg 0.027mg Kiwifruit
Saturated Fat 0.092g 0.029g Kiwifruit
Monounsaturated Fat 0.14g 0.047g Mango
Polyunsaturated fat 0.071g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango 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
26%
Mango
42%
Kiwifruit
Minerals Daily Need Coverage Score
9%
Mango
14%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 7)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.2)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 4.67g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.063g)
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)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.