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  6. Orange juice vs. Kiwifruit

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
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.
Orange juice
Orange juice
1
:
9
Kiwifruit
Kiwifruit
Contains less Sodium -66.7%
Contains more Calcium +209.1%
Contains more Iron +55%
Contains more Magnesium +54.5%
Contains more Phosphorus +100%
Contains more Potassium +56%
Contains more Zinc +180%
Contains more Copper +195.5%
Contains more Manganese +600%
Contains more Selenium +100%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
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 Calcium +209.1%
Contains more Iron +55%
Contains more Magnesium +54.5%
Contains more Phosphorus +100%
Contains more Potassium +56%
Contains more Zinc +180%
Contains more Copper +195.5%
Contains more Manganese +600%
Contains more Selenium +100%

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.
Orange juice
Orange juice
6
:
4
Kiwifruit
Kiwifruit
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 E +3550%
Contains more Vitamin C +85.4%
Contains more Vitamin B6 +57.5%
Contains more Vitamin K +40200%
Equal in Vitamin B5 - 0.183
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
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 +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 E +3550%
Contains more Vitamin C +85.4%
Contains more Vitamin B6 +57.5%
Contains more Vitamin K +40200%
Equal in Vitamin B5 - 0.183

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange juice
Orange juice
1
:
4
Kiwifruit
Kiwifruit
Contains more Protein +62.9%
Contains more Fats +160%
Contains more Carbs +41%
Contains more Other +52.5%
Equal in Water - 83.07
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +62.9%
Contains more Fats +160%
Contains more Carbs +41%
Contains more Other +52.5%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange juice
Orange juice
1
:
2
Kiwifruit
Kiwifruit
Contains less Saturated Fat -17.2%
Contains more Monounsaturated Fat +30.6%
Contains more Polyunsaturated fat +617.5%
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -17.2%
Contains more Monounsaturated Fat +30.6%
Contains more Polyunsaturated fat +617.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 10.2g 11.66g Kiwifruit
Protein 0.7g 1.14g Kiwifruit
Fats 0.2g 0.52g Kiwifruit
Carbs 10.4g 14.66g Kiwifruit
Calories 45kcal 61kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 8.4g 8.99g Orange juice
Fiber 0.2g 3g Kiwifruit
Calcium 11mg 34mg Kiwifruit
Iron 0.2mg 0.31mg Kiwifruit
Magnesium 11mg 17mg Kiwifruit
Phosphorus 17mg 34mg Kiwifruit
Potassium 200mg 312mg Kiwifruit
Sodium 1mg 3mg Orange juice
Zinc 0.05mg 0.14mg Kiwifruit
Copper 0.044mg 0.13mg Kiwifruit
Manganese 0.014mg 0.098mg Kiwifruit
Selenium 0.1µg 0.2µg Kiwifruit
Vitamin A 200IU 87IU Orange juice
Vitamin A RAE 10µg 4µg Orange juice
Vitamin E 0.04mg 1.46mg Kiwifruit
Vitamin C 50mg 92.7mg Kiwifruit
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
Folate 30µg 25µg Orange juice
Vitamin K 0.1µg 40.3µg 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
Saturated Fat 0.024g 0.029g Orange juice
Monounsaturated Fat 0.036g 0.047g Kiwifruit
Polyunsaturated fat 0.04g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice 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
22%
Orange juice
42%
Kiwifruit
Minerals Daily Need Coverage Score
6%
Orange juice
14%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.