Kiwifruit Green (Raw)vsMangos (Raw)
Kiwifruit Green (Raw) has 58 calories and 1.1g protein per 100g. Mangos (Raw) has 60 calories and 0.82g protein per 100g Kiwifruit Green (Raw) has more protein, Kiwifruit Green (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kiwifruit Green (Raw) vs Mangos (Raw)
Kiwifruit Green (Raw) will keep you satisfied longer with 3g fiber — fat and protein slow digestion while fiber adds bulk.
Kiwifruit Green (Raw) delivers 74.7mg of vitamin C per 100g — great for immune function and skin health.
Kiwifruit Green (Raw) edges ahead overall with more fiber, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Kiwifruit Green | Mangos | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 58kcal3% | 60kcal3% | <0.1kcal |
| Protein | 1.1g2% | 0.82g2% | +0.24g |
| Total Fat | 0.44g1% | 0.38g0% | +<0.1g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 14g5% | 15g5% | <0.1g |
| Dietary Fiber | 3.0g11% | 1.6g6% | +1.4g |
| Sugars | — | 14g | — |
| ✨Vitamins | |||
| Vitamin A | 4.0mcg0% | 54mcg6% | <0.1mcg |
| Vitamin C | 75mg83% | 36mg40% | +38mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 1.3mg9% | 0.90mg6% | +0.40mg |
| Vitamin K | 40mcg34% | 4.2mcg4% | +36mcg |
| Vitamin B6 | <0.1mg4% | 0.12mg7% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 26mcg7% | 43mcg11% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg2% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg3% | <0.1mg |
| Niacin (B3) | 0.37mg2% | 0.67mg4% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 1.0mg0% | +4.0mg |
| Calcium | 35mg3% | 11mg1% | +24mg |
| Iron | 0.24mg1% | 0.16mg1% | +<0.1mg |
| Potassium | 198mg4% | 168mg4% | +30mg |
| Phosphorus | 34mg3% | 14mg1% | +20mg |
| Magnesium | 16mg4% | 10mg2% | +5.7mg |
| Zinc | 0.14mg1% | <0.1mg1% | +<0.1mg |
| Copper | 0.13mg15% | 0.11mg12% | +<0.1mg |
| Manganese | <0.1mg3% | <0.1mg3% | +<0.1mg |
| Selenium | 0.20mcg0% | 0.60mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Kiwifruit Green (Raw) and Mangos (Raw) have nearly identical calorie content at 58 and 60 kcal per 100g respectively.
Protein: Both are similar in protein content, with Kiwifruit Green (Raw) providing 1.06g and Mangos (Raw) providing 0.82g per 100g.
Fat: Both have similar fat content — Kiwifruit Green (Raw) has 0.44g and Mangos (Raw) has 0.38g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Mangos (Raw): 54mcg vs 4mcg), Vitamin K (Kiwifruit Green (Raw): 40.3mcg vs 4.2mcg), Vitamin C (Kiwifruit Green (Raw): 74.7mg vs 36.4mg).
Key Minerals: Notable mineral differences include Sodium (Kiwifruit Green (Raw): 5mg vs 1mg), Calcium (Kiwifruit Green (Raw): 35mg vs 11mg), Selenium (Mangos (Raw): 0.6mcg vs 0.2mcg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Kiwifruit Green (Raw) or Mangos (Raw)?
- Kiwifruit Green (Raw) has more protein with 1.06g per 100g compared to 0.82g for Mangos (Raw).
- Which is lower in calories, Kiwifruit Green (Raw) or Mangos (Raw)?
- Kiwifruit Green (Raw) is lower in calories with 58 kcal per 100g versus 60 kcal.
- Is Kiwifruit Green (Raw) or Mangos (Raw) healthier?
- It depends on your goals. Kiwifruit Green (Raw) has 58 calories and 1.06g protein per 100g, while Mangos (Raw) has 60 calories and 0.82g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kiwifruit Green (Raw) or Mangos (Raw)?
- Mangos (Raw) is leaner with 0.38g of fat per 100g compared to 0.44g.
- Which has more fiber, Kiwifruit Green (Raw) or Mangos (Raw)?
- Kiwifruit Green (Raw) has more fiber with 3g per 100g compared to 1.6g.