Kiwi vs. Orange — In-Depth Nutrition Comparison
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How are kiwi and oranges different?
- Kiwi is higher than oranges in vitamin C, vitamin K, copper, and vitamin E.
- Kiwi covers your daily need for vitamin C, 44% more than oranges.
- Kiwi has a higher glycemic index (58) than oranges (45).
Kiwifruit, green, raw and Oranges, raw, all commercial varieties types were used in this article.
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 more MagnesiumMagnesium | +70% |
| Contains more PotassiumPotassium | +72.4% |
| Contains more IronIron | +210% |
| Contains more CopperCopper | +188.9% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +142.9% |
| Contains more ManganeseManganese | +292% |
| Contains more CalciumCalcium | +17.6% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +150% |
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 CVitamin C | +74.2% |
| Contains more Vitamin EVitamin E | +711.1% |
| Contains more Vitamin B3Vitamin B3 | +20.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +175% |
| Contains more Vitamin B1Vitamin B1 | +222.2% |
| Contains more Vitamin B2Vitamin B2 | +60% |
| Contains more Vitamin B5Vitamin B5 | +36.6% |
| Contains more FolateFolate | +20% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 53.2mg | 44% |
| Vitamin K | 40.3µg | 0µg | 34% |
| Copper | 0.13mg | 0.045mg | 9% |
| Vitamin E | 1.46mg | 0.18mg | 9% |
| Vitamin B1 | 0.027mg | 0.087mg | 5% |
| Fructose | 4.35g | 5% | |
| Potassium | 312mg | 181mg | 4% |
| Iron | 0.31mg | 0.1mg | 3% |
| Phosphorus | 34mg | 14mg | 3% |
| Manganese | 0.098mg | 0.025mg | 3% |
| Magnesium | 17mg | 10mg | 2% |
| Fiber | 3g | 2.4g | 2% |
| Polyunsaturated fat | 0.287g | 0.025g | 2% |
| Calories | 61kcal | 47kcal | 1% |
| Fats | 0.52g | 0.12g | 1% |
| Carbs | 14.66g | 11.75g | 1% |
| Calcium | 34mg | 40mg | 1% |
| Zinc | 0.14mg | 0.07mg | 1% |
| Vitamin A | 4µg | 11µg | 1% |
| Selenium | 0.2µg | 0.5µg | 1% |
| Vitamin B2 | 0.025mg | 0.04mg | 1% |
| Vitamin B5 | 0.183mg | 0.25mg | 1% |
| Folate | 25µg | 30µg | 1% |
| Protein | 1.14g | 0.94g | 0% |
| Protein per 100 calories | 1.9g | 2g | N/A |
| Calories per 10 g protein | 535kcal | 500kcal | N/A |
| Weight per 100 calories | 164g | 213g | N/A |
| Net carbs | 11.66g | 9.35g | N/A |
| Sugar | 8.99g | 9.35g | N/A |
| Sodium | 3mg | 0mg | 0% |
| Vitamin B3 | 0.341mg | 0.282mg | 0% |
| Vitamin B6 | 0.063mg | 0.06mg | 0% |
| Choline | 7.8mg | 8.4mg | 0% |
| Saturated fat | 0.029g | 0.015g | 0% |
| Monounsaturated fat | 0.047g | 0.023g | 0% |
| Tryptophan | 0.015mg | 0.009mg | 0% |
| Threonine | 0.047mg | 0.015mg | 0% |
| Isoleucine | 0.051mg | 0.025mg | 0% |
| Leucine | 0.066mg | 0.023mg | 0% |
| Lysine | 0.061mg | 0.047mg | 0% |
| Methionine | 0.024mg | 0.02mg | 0% |
| Phenylalanine | 0.044mg | 0.031mg | 0% |
| Valine | 0.057mg | 0.04mg | 0% |
| Histidine | 0.027mg | 0.018mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +21.3% |
| Contains more FatsFats | +333.3% |
| Contains more CarbsCarbs | +24.8% |
| Contains more OtherOther | +38.6% |
~equal in
Water
~86.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +104.3% |
| Contains more Poly. FatPolyunsaturated fat | +1048% |
| Contains less Sat. FatSaturated fat | -48.3% |
