Kiwi vs. Mango Juice
Nutrition comparison of Kiwi and Mango Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and mango juice:
- Both mango juice and kiwi are high in Vitamin C.
- Kiwi has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of potassium.
- Mango juice has more beta-carotene than kiwi, however, kiwi contains more lutein + zeaxanthin than mango juice.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice and kiwi contain similar amounts of calories - mango juice has 51 calories per 100 grams and kiwi has 61 calories.
For macronutrient ratios, kiwi is heavier in protein, lighter in carbs and heavier in fat compared to mango juice per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Mango Juice | |
|---|---|---|
| Protein | 7% | 1% |
| Carbohydrates | 87% | 98% |
| Fat | 7% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice and kiwi contain similar amounts of carbs - mango juice has 13.1g of total carbs per 100 grams and kiwi has 14.7g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 900% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and kiwi has 3g of dietary fiber.
sugar
Mango juice and kiwi contain similar amounts of sugar - mango juice has 12.5g of sugar per 100 grams and kiwi has 9g of sugar.
Protein
protein
Mango juice and kiwi contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and kiwi has 1.1g of protein.
Fat
saturated fat
Both mango juice and kiwi are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and kiwi has 0.03g of saturated fat.
Vitamins
Vitamin C
Both mango juice and kiwi are high in Vitamin C. Kiwi has 510% more Vitamin C than mango juice - mango juice has 15.2mg of Vitamin C per 100 grams and kiwi has 92.7mg of Vitamin C.
Vitamin A
Mango juice has 775% more Vitamin A than kiwi - mango juice has 35ug of Vitamin A per 100 grams and kiwi has 4ug of Vitamin A.
Vitamin E
Mango juice and kiwi contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and kiwi has 1.5mg of Vitamin E.
Vitamin K
Kiwi has 49 times more Vitamin K than mango juice - mango juice has 0.8ug of Vitamin K per 100 grams and kiwi has 40.3ug of Vitamin K.
The B Vitamins
Kiwi has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both kiwi and mango juice contain significant amounts of niacin.
| Kiwi | Mango Juice | |
|---|---|---|
| Thiamin | 0.027 MG | 0.003 MG |
| Riboflavin | 0.025 MG | 0.003 MG |
| Niacin | 0.341 MG | 0.08 MG |
| Pantothenic acid | 0.183 MG | 0.07 MG |
| Vitamin B6 | 0.063 MG | 0.015 MG |
| Folate | 25 UG | 7 UG |
Minerals
calcium
Kiwi has 100% more calcium than mango juice - mango juice has 17mg of calcium per 100 grams and kiwi has 34mg of calcium.
iron
Mango juice and kiwi contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and kiwi has 0.31mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 12 times more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and kiwi has 312mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, mango juice has more beta-carotene than kiwi per 100 grams, however, kiwi contains more lutein + zeaxanthin than mango juice per 100 grams.
| Kiwi | Mango Juice | |
|---|---|---|
| beta-carotene | 52 UG | 402 UG |
| lutein + zeaxanthin | 122 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Kiwi | Mango Juice | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.008 G |
| Total | 0.042 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than mango juice per 100 grams.
| Kiwi | Mango Juice | |
|---|---|---|
| linoleic acid | 0.246 G | 0.003 G |
| Total | 0.246 G | 0.003 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Mango Juice (Mango nectar, canned) .
Kiwi g
()
|
Daily Values (%) |
Mango Juice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mango juice or kiwi contain more calories in 100 grams?Mango juice and kiwi contain similar amounts of calories - mango juice has 51 calories in 100g and kiwi has 61 calories.
Does mango juice or kiwi have more carbohydrates?
By weight, mango juice and kiwi contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and kiwi has 14.7g of carbohydrates.
Does mango juice or kiwi contain more potassium?
Kiwi is a rich source of potassium and it has 12 times more potassium than mango juice - mango juice has 24mg of potassium in 100 grams and kiwi has 312mg of potassium.