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.
Detailed nutritional comparison of kiwi and orange juice 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Orange Juice src

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 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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G