Kiwi vs. Orange
Nutrition comparison of Kiwi and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and orange:
- Both kiwi and orange are high in Vitamin C and dietary fiber.
- Kiwi is an excellent source of potassium.
- Orange has more thiamin.
- Orange is a great source of calcium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and orange contain similar amounts of calories - kiwi has 61 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, kiwi is lighter in carbs, heavier in fat and similar to orange for protein. Kiwi has a macronutrient ratio of 7:86:8 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Orange | |
|---|---|---|
| Protein | 7% | 6% |
| Carbohydrates | 86% | 91% |
| Fat | 8% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and orange contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both kiwi and orange are high in dietary fiber. Kiwi has 25% more dietary fiber than orange - kiwi has 3g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Kiwi and orange contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Kiwi and orange contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both kiwi and orange are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Both kiwi and orange are high in Vitamin C. Kiwi has 106% more Vitamin C than orange - kiwi has 92.7mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Kiwi and orange contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Kiwi and orange contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Kiwi has more Vitamin K than orange - kiwi has 40.3ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin. Both kiwi and orange contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Orange | |
|---|---|---|
| Thiamin | 0.027 MG | 0.1 MG |
| Riboflavin | 0.025 MG | 0.04 MG |
| Niacin | 0.341 MG | 0.4 MG |
| Pantothenic acid | 0.183 MG | 0.25 MG |
| Vitamin B6 | 0.063 MG | 0.051 MG |
| Folate | 25 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 26% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Kiwi and orange contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 85% more potassium than orange - kiwi has 312mg of potassium per 100 grams and orange has 169mg 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, both kiwi and orange contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Kiwi | Orange | |
|---|---|---|
| beta-carotene | 52 UG | 71 UG |
| lutein + zeaxanthin | 122 UG | 129 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than orange per 100 grams.
| Kiwi | Orange | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.011 G |
| Total | 0.042 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than orange per 100 grams.
| Kiwi | Orange | |
|---|---|---|
| linoleic acid | 0.246 G | 0.031 G |
| Total | 0.246 G | 0.031 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.
Kiwi g
()
|
Daily Values (%) |
Orange 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 kiwi or orange contain more calories in 100 grams?Kiwi and orange contain similar amounts of calories - kiwi has 61 calories in 100g and orange has 46 calories.
Does kiwi or orange have more carbohydrates?
By weight, kiwi and orange contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and orange has 11.5g of carbohydrates.
Does kiwi or orange contain more potassium?
Kiwi is a rich source of potassium and it has 90% more potassium than orange - kiwi has 312mg of potassium in 100 grams and orange has 169mg of potassium.