Kiwi vs. Tangerine

Nutrition comparison of Kiwi and Tangerine


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of kiwi versus tangerine (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in kiwi and tangerine:

  • Both kiwi and tangerine are high in Vitamin C.
  • Kiwi is a great source of dietary fiber.
  • Kiwi is an excellent source of potassium.
  • Tangerine has more thiamin.
Detailed nutritional comparison of kiwi and tangerine 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 Tangerine (Tangerines, (mandarin oranges), raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Tangerine src

Calories and Carbs

calories

Kiwi and tangerine contain similar amounts of calories - kiwi has 61 calories per 100 grams and tangerine has 53 calories.

For macronutrient ratios, kiwi is lighter in carbs and similar to tangerine for protein and fat. Kiwi has a macronutrient ratio of 7:86:7 and for tangerine, 6:90:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Tangerine
Protein 7% 6%
Carbohydrates 86% 90%
Fat 7% 4%
Alcohol ~ ~

carbohydrates

Kiwi and tangerine contain similar amounts carbs - kiwi has 14.7g of total carbs per 100 grams and tangerine has 13.3g of carbohydrates.

dietary fiber

Kiwi is a great source of dietary fiber and it has 67% more dietary fiber than tangerine - kiwi has 3g of dietary fiber per 100 grams and tangerine has 1.8g of dietary fiber.

sugar

Kiwi and tangerine contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and tangerine has 10.6g of sugar.



Protein

protein

Kiwi and tangerine contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and tangerine has 0.81g of protein.

Fat

saturated fat

Both kiwi and tangerine are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and tangerine has 0.04g of saturated fat.

Vitamins

Vitamin C

Both kiwi and tangerine are high in Vitamin C. Kiwi has 247% more Vitamin C than tangerine - kiwi has 92.7mg of Vitamin C per 100 grams and tangerine has 26.7mg of Vitamin C.

Vitamin A

Tangerine has 750% more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and tangerine has 34ug of Vitamin A.

Vitamin E

Kiwi and tangerine contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and tangerine has 0.2mg of Vitamin E.

Vitamin K

Kiwi has more Vitamin K than tangerine - kiwi has 40.3ug of Vitamin K per 100 grams and tangerine does not contain significant amounts.

The B Vitamins

Tangerine has more thiamin. Both kiwi and tangerine contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Kiwi Tangerine
Thiamin 0.027 MG 0.058 MG
Riboflavin 0.025 MG 0.036 MG
Niacin 0.341 MG 0.376 MG
Pantothenic acid 0.183 MG 0.216 MG
Vitamin B6 0.063 MG 0.078 MG
Folate 25 UG 16 UG

Minerals

calcium

Kiwi and tangerine contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and tangerine has 37mg of calcium.

iron

Kiwi and tangerine contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and tangerine has 0.15mg of iron.

potassium

Kiwi is an excellent source of potassium and it has 88% more potassium than tangerine - kiwi has 312mg of potassium per 100 grams and tangerine has 166mg of potassium.

Antioxidants and Phytonutrients

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 tangerine contain significant amounts of lutein + zeaxanthin.

Kiwi Tangerine
beta-carotene 52 UG 155 UG
lutein + zeaxanthin 122 UG 138 UG
alpha-carotene ~ 101 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than tangerine per 100 grams.

Kiwi Tangerine
alpha linoleic acid 0.042 G 0.018 G
Total 0.042 G 0.018 G

omega 6s

Comparing omega-6 fatty acids, kiwi has more linoleic acid than tangerine per 100 grams.

Kiwi Tangerine
linoleic acid 0.246 G 0.048 G
Total 0.246 G 0.048 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 Tangerine (Tangerines, (mandarin oranges), raw) .

Kiwi g

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G Water G
G Starch G
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