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Orange juice vs Kiwifruit - In-Depth Nutrition Comparison

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The main differences between Orange juice and Kiwifruit

  • Orange juice is richer in Vitamin B1, yet Kiwifruit is richer in Vitamin C, Vitamin K, Fiber, Copper, and Vitamin E .
  • Daily need coverage for Vitamin C from Kiwifruit is 47% higher.
  • Orange juice contains 3 times more Vitamin B1 than Kiwifruit. Orange juice contains 0.09mg of Vitamin B1, while Kiwifruit contains 0.027mg.

Food types used in this article are Orange juice, raw and Kiwifruit, green, raw.

Infographic

Orange juice vs Kiwifruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -66.7%
Contains more Iron +55%
Contains more Calcium +209.1%
Contains more Potassium +56%
Contains more Magnesium +54.5%
Contains more Copper +195.5%
Contains more Zinc +180%
Contains more Phosphorus +100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Contains less Sodium -66.7%
Contains more Iron +55%
Contains more Calcium +209.1%
Contains more Potassium +56%
Contains more Magnesium +54.5%
Contains more Copper +195.5%
Contains more Zinc +180%
Contains more Phosphorus +100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +129.9%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +17.3%
Contains more Folate +20%
Contains more Vitamin C +85.4%
Contains more Vitamin E +3550%
Contains more Vitamin B6 +57.5%
Contains more Vitamin K +40200%
Equal in Vitamin B5 - 0.183
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 167% 12% 1% 0% 23% 7% 8% 12% 10% 0% 1% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Contains more Vitamin A +129.9%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +17.3%
Contains more Folate +20%
Contains more Vitamin C +85.4%
Contains more Vitamin E +3550%
Contains more Vitamin B6 +57.5%
Contains more Vitamin K +40200%
Equal in Vitamin B5 - 0.183

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Orange juice Kiwifruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange juice Kiwifruit Opinion
Calories 45kcal 61kcal Kiwifruit
Protein 0.7g 1.14g Kiwifruit
Fats 0.2g 0.52g Kiwifruit
Vitamin C 50mg 92.7mg Kiwifruit
Net carbs 10.2g 11.66g Kiwifruit
Carbs 10.4g 14.66g Kiwifruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.2mg 0.31mg Kiwifruit
Calcium 11mg 34mg Kiwifruit
Potassium 200mg 312mg Kiwifruit
Magnesium 11mg 17mg Kiwifruit
Sugar 8.4g 8.99g Orange juice
Fiber 0.2g 3g Kiwifruit
Copper 0.044mg 0.13mg Kiwifruit
Zinc 0.05mg 0.14mg Kiwifruit
Starch g 0g Kiwifruit
Phosphorus 17mg 34mg Kiwifruit
Sodium 1mg 3mg Orange juice
Vitamin A 200IU 87IU Orange juice
Vitamin E 0.04mg 1.46mg Kiwifruit
Vitamin D 0µg 0µg
Vitamin B1 0.09mg 0.027mg Orange juice
Vitamin B2 0.03mg 0.025mg Orange juice
Vitamin B3 0.4mg 0.341mg Orange juice
Vitamin B5 0.19mg 0.183mg Orange juice
Vitamin B6 0.04mg 0.063mg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 40.3µg Kiwifruit
Folate 30µg 25µg Orange juice
Trans Fat 0g 0g
Saturated Fat 0.024g 0.029g Orange juice
Monounsaturated Fat 0.036g 0.047g Kiwifruit
Polyunsaturated fat 0.04g 0.287g Kiwifruit
Tryptophan 0.002mg 0.015mg Kiwifruit
Threonine 0.008mg 0.047mg Kiwifruit
Isoleucine 0.008mg 0.051mg Kiwifruit
Leucine 0.013mg 0.066mg Kiwifruit
Lysine 0.009mg 0.061mg Kiwifruit
Methionine 0.003mg 0.024mg Kiwifruit
Phenylalanine 0.009mg 0.044mg Kiwifruit
Valine 0.011mg 0.057mg Kiwifruit
Histidine 0.003mg 0.027mg Kiwifruit
Fructose g 4.35g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Kiwifruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
22
Orange juice
42
Kiwifruit
Mineral Summary Score
7
Orange juice
15
Kiwifruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Orange juice
7%
Kiwifruit
Carbohydrates
10%
Orange juice
15%
Kiwifruit
Fats
1%
Orange juice
2%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 0.59g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 8)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.5)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.