Kiwi vs. Mango
Nutrition comparison of Kiwi and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and mango:
- Both kiwi and mango are high in Vitamin C.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of potassium.
- Mango has more beta-carotene than kiwi, however, kiwi contains more lutein + zeaxanthin than mango.
- Mango has more niacin.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and mango contain similar amounts of calories - kiwi has 61 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, kiwi is similar to mango for protein, carbs and fat. Kiwi has a macronutrient ratio of 7:87:7 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Mango | |
|---|---|---|
| Protein | 7% | 5% |
| Carbohydrates | 87% | 90% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and mango contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 88% more dietary fiber than mango - kiwi has 3g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Kiwi has 34% less sugar than mango - kiwi has 9g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Kiwi and mango contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both kiwi and mango are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both kiwi and mango are high in Vitamin C. Kiwi has 155% more Vitamin C than mango - kiwi has 92.7mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 12 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Kiwi and mango contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Kiwi has 860% more Vitamin K than mango - kiwi has 40.3ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Mango has more niacin. Both kiwi and mango contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Mango | |
|---|---|---|
| Thiamin | 0.027 MG | 0.028 MG |
| Riboflavin | 0.025 MG | 0.038 MG |
| Niacin | 0.341 MG | 0.669 MG |
| Pantothenic acid | 0.183 MG | 0.197 MG |
| Vitamin B6 | 0.063 MG | 0.119 MG |
| Folate | 25 UG | 43 UG |
Minerals
calcium
Kiwi has 209% more calcium than mango - kiwi has 34mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Kiwi and mango contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 86% more potassium than mango - kiwi has 312mg of potassium per 100 grams and mango has 168mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Kiwi | Mango | |
|---|---|---|
| luteolin | 0.74 mg | 0.02 mg |
| kaempferol | 1.03 mg | 0.05 mg |
| Quercetin | 0.04 mg | ~ |
| apigenin | ~ | 0.01 mg |
| myricetin | ~ | 0.06 mg |
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 has more beta-carotene than kiwi per 100 grams, however, kiwi contains more lutein + zeaxanthin than mango per 100 grams.
| Kiwi | Mango | |
|---|---|---|
| beta-carotene | 52 UG | 640 UG |
| lutein + zeaxanthin | 122 UG | 23 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and mango contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Mango | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.051 G |
| Total | 0.042 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than mango per 100 grams.
| Kiwi | Mango | |
|---|---|---|
| linoleic acid | 0.246 G | 0.019 G |
| Total | 0.246 G | 0.019 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 (%) |
Mango 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 mango contain more calories in 100 grams?Kiwi and mango contain similar amounts of calories - kiwi has 61 calories in 100g and mango has 60 calories.
Does kiwi or mango have more carbohydrates?
By weight, kiwi and mango contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and mango has 15g of carbohydrates.
Does kiwi or mango contain more potassium?
Kiwi is a rich source of potassium and it has 90% more potassium than mango - kiwi has 312mg of potassium in 100 grams and mango has 168mg of potassium.