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.
Detailed nutritional comparison of kiwi and mango is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Mango src

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 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.

Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Mango (Mangos, raw) .

Kiwi g

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G polyunsaturated fat G
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iron
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thiamin (Vit B1)
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niacin (Vit B3)
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folate (Vit B9)
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protein
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biotin (Vit B7)
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choline
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chlorine
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chromium
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G Water G
G Starch G
G Alcohol G