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Orange vs. Kiwifruit — In-Depth Nutrition Comparison

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How are Orange and Kiwifruit different?

  • Kiwifruit is higher than Orange in Vitamin C, Vitamin K, Copper, and Vitamin E .
  • Kiwifruit covers your daily need of Vitamin C 44% more than Orange.

Oranges, raw, all commercial varieties and Kiwifruit, green, raw types were used in this article.

Infographic

Orange 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
Orange
3
:
7
Kiwifruit
Kiwifruit
Contains more Calcium +17.6%
Contains less Sodium -100%
Contains more Selenium +150%
Contains more Iron +210%
Contains more Magnesium +70%
Contains more Phosphorus +142.9%
Contains more Potassium +72.4%
Contains more Zinc +100%
Contains more Copper +188.9%
Contains more Manganese +292%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +17.6%
Contains less Sodium -100%
Contains more Selenium +150%
Contains more Iron +210%
Contains more Magnesium +70%
Contains more Phosphorus +142.9%
Contains more Potassium +72.4%
Contains more Zinc +100%
Contains more Copper +188.9%
Contains more Manganese +292%

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
Orange
5
:
5
Kiwifruit
Kiwifruit
Contains more Vitamin A +158.6%
Contains more Vitamin B1 +222.2%
Contains more Vitamin B2 +60%
Contains more Vitamin B5 +36.6%
Contains more Folate +20%
Contains more Vitamin E +711.1%
Contains more Vitamin C +74.2%
Contains more Vitamin B3 +20.9%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.063
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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 +158.6%
Contains more Vitamin B1 +222.2%
Contains more Vitamin B2 +60%
Contains more Vitamin B5 +36.6%
Contains more Folate +20%
Contains more Vitamin E +711.1%
Contains more Vitamin C +74.2%
Contains more Vitamin B3 +20.9%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
:
4
Kiwifruit
Kiwifruit
Contains more Protein +21.3%
Contains more Fats +333.3%
Contains more Carbs +24.8%
Contains more Other +38.6%
Equal in Water - 83.07
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +21.3%
Contains more Fats +333.3%
Contains more Carbs +24.8%
Contains more Other +38.6%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
:
2
Kiwifruit
Kiwifruit
Contains less Saturated Fat -48.3%
Contains more Monounsaturated Fat +104.3%
Contains more Polyunsaturated fat +1048%
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -48.3%
Contains more Monounsaturated Fat +104.3%
Contains more Polyunsaturated fat +1048%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange Kiwifruit
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange Kiwifruit Opinion
Net carbs 9.35g 11.66g Kiwifruit
Protein 0.94g 1.14g Kiwifruit
Fats 0.12g 0.52g Kiwifruit
Carbs 11.75g 14.66g Kiwifruit
Calories 47kcal 61kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 9.35g 8.99g Kiwifruit
Fiber 2.4g 3g Kiwifruit
Calcium 40mg 34mg Orange
Iron 0.1mg 0.31mg Kiwifruit
Magnesium 10mg 17mg Kiwifruit
Phosphorus 14mg 34mg Kiwifruit
Potassium 181mg 312mg Kiwifruit
Sodium 0mg 3mg Orange
Zinc 0.07mg 0.14mg Kiwifruit
Copper 0.045mg 0.13mg Kiwifruit
Manganese 0.025mg 0.098mg Kiwifruit
Selenium 0.5µg 0.2µg Orange
Vitamin A 225IU 87IU Orange
Vitamin A RAE 11µg 4µg Orange
Vitamin E 0.18mg 1.46mg Kiwifruit
Vitamin C 53.2mg 92.7mg Kiwifruit
Vitamin B1 0.087mg 0.027mg Orange
Vitamin B2 0.04mg 0.025mg Orange
Vitamin B3 0.282mg 0.341mg Kiwifruit
Vitamin B5 0.25mg 0.183mg Orange
Vitamin B6 0.06mg 0.063mg Kiwifruit
Folate 30µg 25µg Orange
Vitamin K 0µg 40.3µg Kiwifruit
Tryptophan 0.009mg 0.015mg Kiwifruit
Threonine 0.015mg 0.047mg Kiwifruit
Isoleucine 0.025mg 0.051mg Kiwifruit
Leucine 0.023mg 0.066mg Kiwifruit
Lysine 0.047mg 0.061mg Kiwifruit
Methionine 0.02mg 0.024mg Kiwifruit
Phenylalanine 0.031mg 0.044mg Kiwifruit
Valine 0.04mg 0.057mg Kiwifruit
Histidine 0.018mg 0.027mg Kiwifruit
Saturated Fat 0.015g 0.029g Orange
Monounsaturated Fat 0.023g 0.047g Kiwifruit
Polyunsaturated fat 0.025g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange 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
24%
Orange
42%
Kiwifruit
Minerals Daily Need Coverage Score
7%
Orange
14%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 13)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.1)
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 0.36g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.