Kiwi vs. Tangerine
Nutrition comparison of Kiwi and Tangerine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
tangerine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and tangerine:
- Both kiwi and tangerine are high in Vitamin C.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of potassium.
- Tangerine has more thiamin.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Tangerine (Tangerines, (mandarin oranges), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and tangerine contain similar amounts of calories - kiwi has 61 calories per 100 grams and tangerine has 53 calories.
For macronutrient ratios, kiwi is lighter in carbs and similar to tangerine for protein and fat. Kiwi has a macronutrient ratio of 7:86:7 and for tangerine, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Tangerine | |
|---|---|---|
| Protein | 7% | 6% |
| Carbohydrates | 86% | 90% |
| Fat | 7% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and tangerine contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and tangerine has 13.3g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 67% more dietary fiber than tangerine - kiwi has 3g of dietary fiber per 100 grams and tangerine has 1.8g of dietary fiber.
sugar
Kiwi and tangerine contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and tangerine has 10.6g of sugar.
Protein
protein
Kiwi and tangerine contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and tangerine has 0.81g of protein.
Fat
saturated fat
Both kiwi and tangerine are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and tangerine has 0.04g of saturated fat.
Vitamins
Vitamin C
Both kiwi and tangerine are high in Vitamin C. Kiwi has 247% more Vitamin C than tangerine - kiwi has 92.7mg of Vitamin C per 100 grams and tangerine has 26.7mg of Vitamin C.
Vitamin A
Tangerine has 750% more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and tangerine has 34ug of Vitamin A.
Vitamin E
Kiwi and tangerine contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and tangerine has 0.2mg of Vitamin E.
Vitamin K
Kiwi has more Vitamin K than tangerine - kiwi has 40.3ug of Vitamin K per 100 grams and tangerine does not contain significant amounts.
The B Vitamins
Tangerine has more thiamin. Both kiwi and tangerine contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Tangerine | |
|---|---|---|
| Thiamin | 0.027 MG | 0.058 MG |
| Riboflavin | 0.025 MG | 0.036 MG |
| Niacin | 0.341 MG | 0.376 MG |
| Pantothenic acid | 0.183 MG | 0.216 MG |
| Vitamin B6 | 0.063 MG | 0.078 MG |
| Folate | 25 UG | 16 UG |
Minerals
calcium
Kiwi and tangerine contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and tangerine has 37mg of calcium.
iron
Kiwi and tangerine contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and tangerine has 0.15mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 88% more potassium than tangerine - kiwi has 312mg of potassium per 100 grams and tangerine has 166mg 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 tangerine contain significant amounts of lutein + zeaxanthin.
| Kiwi | Tangerine | |
|---|---|---|
| beta-carotene | 52 UG | 155 UG |
| lutein + zeaxanthin | 122 UG | 138 UG |
| alpha-carotene | ~ | 101 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than tangerine per 100 grams.
| Kiwi | Tangerine | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.018 G |
| Total | 0.042 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than tangerine per 100 grams.
| Kiwi | Tangerine | |
|---|---|---|
| linoleic acid | 0.246 G | 0.048 G |
| Total | 0.246 G | 0.048 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 (%) |
Tangerine 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 tangerine contain more calories in 100 grams?Kiwi and tangerine contain similar amounts of calories - kiwi has 61 calories in 100g and tangerine has 53 calories.
Does kiwi or tangerine have more carbohydrates?
By weight, kiwi and tangerine contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and tangerine has 13.3g of carbohydrates.
Does kiwi or tangerine contain more potassium?
Kiwi is a rich source of potassium and it has 90% more potassium than tangerine - kiwi has 312mg of potassium in 100 grams and tangerine has 166mg of potassium.