Kiwi vs. Orange Juice
Nutrition comparison of Kiwi and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and orange juice:
- Both kiwi and orange juice are high in Vitamin C.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of potassium.
- Orange juice has more thiamin.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and orange juice contain similar amounts of calories - kiwi has 61 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, kiwi is similar to orange juice for protein, carbs and fat. Kiwi has a macronutrient ratio of 7:87:7 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Orange Juice | |
|---|---|---|
| Protein | 7% | 6% |
| Carbohydrates | 87% | 90% |
| Fat | 7% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and orange juice contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 14 times more dietary fiber than orange juice - kiwi has 3g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.
sugar
Kiwi and orange juice contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and orange juice has 8.4g of sugar.
Protein
protein
Kiwi and orange juice contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Both kiwi and orange juice are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Both kiwi and orange juice are high in Vitamin C. Kiwi has 85% more Vitamin C than orange juice - kiwi has 92.7mg of Vitamin C per 100 grams and orange juice has 50mg of Vitamin C.
Vitamin A
Kiwi and orange juice contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and orange juice has 10ug of Vitamin A.
Vitamin E
Kiwi has 35 times more Vitamin E than orange juice - kiwi has 1.5mg of Vitamin E per 100 grams and orange juice has 0.04mg of Vitamin E.
Vitamin K
Kiwi has 402 times more Vitamin K than orange juice - kiwi has 40.3ug of Vitamin K per 100 grams and orange juice has 0.1ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin. Both kiwi and orange juice contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Orange Juice | |
|---|---|---|
| Thiamin | 0.027 MG | 0.09 MG |
| Riboflavin | 0.025 MG | 0.03 MG |
| Niacin | 0.341 MG | 0.4 MG |
| Pantothenic acid | 0.183 MG | 0.19 MG |
| Vitamin B6 | 0.063 MG | 0.04 MG |
| Folate | 25 UG | 30 UG |
Minerals
calcium
Kiwi has 209% more calcium than orange juice - kiwi has 34mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
Kiwi and orange juice contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 56% more potassium than orange juice - kiwi has 312mg of potassium per 100 grams and orange juice has 200mg 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 has more luteolin and kaempferol than orange juice per 100 grams, however, orange juice contains more quercetin than kiwi per 100 grams.
| Kiwi | Orange Juice | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 mg | 0.25 mg |
| myricetin | ~ | 0.05 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, both kiwi and orange juice contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Kiwi | Orange Juice | |
|---|---|---|
| beta-carotene | 52 UG | 33 UG |
| lutein + zeaxanthin | 122 UG | 115 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Kiwi | Orange Juice | |
|---|---|---|
| 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 juice per 100 grams.
| Kiwi | Orange Juice | |
|---|---|---|
| linoleic acid | 0.246 G | 0.029 G |
| Total | 0.246 G | 0.029 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Kiwi g
()
|
Daily Values (%) |
Orange 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 kiwi or orange juice contain more calories in 100 grams?Kiwi and orange juice contain similar amounts of calories - kiwi has 61 calories in 100g and orange juice has 45 calories.
Does kiwi or orange juice have more carbohydrates?
By weight, kiwi and orange juice contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and orange juice has 10.4g of carbohydrates.
Does kiwi or orange juice contain more potassium?
Kiwi is a rich source of potassium and it has 60% more potassium than orange juice - kiwi has 312mg of potassium in 100 grams and orange juice has 200mg of potassium.