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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
Kiwi has 209% more calcium than orange juice - kiwi has 34mg of calcium per 100 grams and orange juice has 11mg of calcium.
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.
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.
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 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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Kiwi or Orange Juice .
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 | |||