Quick Summary
When to Choose Kiwi (Green, Fresh)
Choose Kiwi (Green, Fresh) for more vitamin C (94mg vs 36mg), more fiber (3g vs 1.6g), and more potassium (312mg vs 168mg) per 100g.
When to Choose Mango (Fresh)
Choose Mango (Fresh) for more folate (43µg vs 25µg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Kiwi (Green, Fresh) | Mango (Fresh) | Winner |
|---|---|---|---|
| Calories | 61 | 60 | 🏆 Mango (Fresh) |
| Carbohydrates | 14.7g | 15g | |
| Fiber | 3g | 1.6g | 🏆 Kiwi (Green, Fresh) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Mango (Fresh) has 73% more
Potassium
🏆 Kiwi (Green, Fresh) has 86% more
Vitamin C
🏆 Kiwi (Green, Fresh) has 2.6x more
Health Benefits Comparison
Kiwi (Green, Fresh) Benefits
- Higher vitamin C than oranges (278% DV per 2 kiwis)
- Excellent vitamin K source (72% DV) for bones and blood
- Contains actinidin enzyme aiding protein digestion
- High in fiber (5g per 2 kiwis) for gut health
- Rich in antioxidants including vitamin E
Mango (Fresh) Benefits
- Very high vitamin C (67% DV) for immunity
- Excellent vitamin A source (25% DV) for eyes and skin
- Contains unique mangiferin antioxidant
- Good fiber source (3g per cup)
- Provides folate and vitamin B6
Practical Considerations
💰 Cost
Kiwi (Green, Fresh): Moderate
Mango (Fresh): Moderate
🕒 Preparation
Kiwi (Green, Fresh): Easy
Mango (Fresh): Easy
📦 Storage
Kiwi (Green, Fresh): Refrigerate
Mango (Fresh): Refrigerate
🍽️ Versatility
Kiwi (Green, Fresh): Very versatile
Mango (Fresh): Very versatile
The Bottom Line
Both Kiwi (Green, Fresh) and Mango (Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Kiwi (Green, Fresh) if: Choose Kiwi (Green, Fresh) for more vitamin C (94mg vs 36mg), more fiber (3g vs 1.6g), and more potassium (312mg vs 168mg) per 100g.
Choose Mango (Fresh) if: Choose Mango (Fresh) for more folate (43µg vs 25µg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Kiwi (Green, Fresh) and Mango (Fresh) in Nutrivio
Compare how Kiwi (Green, Fresh) and Mango (Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
