Kiwifruit Green (Raw)vsOranges (Raw)
Kiwifruit Green (Raw) has 58 calories and 1.1g protein per 100g. Oranges (Raw) has 47 calories and 0.94g protein per 100g Kiwifruit Green (Raw) has more protein, Oranges (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kiwifruit Green (Raw) vs Oranges (Raw)
Go with Oranges (Raw) at just 47 kcal per 100g — 19% fewer calories.
Kiwifruit Green (Raw) delivers 74.7mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Kiwifruit Green | Oranges All Commercial Varieties | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 58kcal3% | 47kcal2% | +11kcal |
| Protein | 1.1g2% | 0.94g2% | +0.12g |
| Total Fat | 0.44g1% | 0.12g0% | +0.32g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 14g5% | 12g4% | +2.2g |
| Dietary Fiber | 3.0g11% | 2.4g9% | +0.60g |
| Sugars | — | 9.3g | — |
| ✨Vitamins | |||
| Vitamin A | 4.0mcg0% | 11mcg1% | <0.1mcg |
| Vitamin C | 75mg83% | 53mg59% | +22mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 1.3mg9% | 0.18mg1% | +1.1mg |
| Vitamin K | 40mcg34% | 0mcg0% | +40mcg |
| Vitamin B6 | <0.1mg4% | <0.1mg4% | +<0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 26mcg7% | 30mcg8% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg3% | <0.1mg |
| Niacin (B3) | 0.37mg2% | 0.28mg2% | +<0.1mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 0mg0% | +5.0mg |
| Calcium | 35mg3% | 40mg3% | <0.1mg |
| Iron | 0.24mg1% | 0.10mg1% | +0.14mg |
| Potassium | 198mg4% | 181mg4% | +17mg |
| Phosphorus | 34mg3% | 14mg1% | +20mg |
| Magnesium | 16mg4% | 10mg2% | +5.7mg |
| Zinc | 0.14mg1% | <0.1mg1% | +<0.1mg |
| Copper | 0.13mg15% | <0.1mg5% | +<0.1mg |
| Manganese | <0.1mg3% | <0.1mg1% | +<0.1mg |
| Selenium | 0.20mcg0% | 0.50mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Oranges (Raw) is moderately lower in calories than Kiwifruit Green (Raw), containing 47 kcal compared to 58 kcal per 100g (23% fewer calories).
Protein: Both are similar in protein content, with Kiwifruit Green (Raw) providing 1.06g and Oranges (Raw) providing 0.94g per 100g.
Fat: Oranges (Raw) is the leaner option with 0.12g of total fat per 100g compared to 0.44g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Kiwifruit Green (Raw): 40.3mcg vs 0mcg), Vitamin E (Kiwifruit Green (Raw): 1.3mg vs 0.18mg), Thiamin (B1) (Oranges (Raw): 0.087mg vs 0.027mg).
Key Minerals: Notable mineral differences include Sodium (Kiwifruit Green (Raw): 5mg vs 0mg), Copper (Kiwifruit Green (Raw): 0.134mg vs 0.045mg), Manganese (Kiwifruit Green (Raw): 0.064mg vs 0.025mg).
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 Oranges (Raw)?
- Kiwifruit Green (Raw) has more protein with 1.06g per 100g compared to 0.94g for Oranges (Raw).
- Which is lower in calories, Kiwifruit Green (Raw) or Oranges (Raw)?
- Oranges (Raw) is lower in calories with 47 kcal per 100g versus 58 kcal.
- Is Kiwifruit Green (Raw) or Oranges (Raw) healthier?
- It depends on your goals. Kiwifruit Green (Raw) has 58 calories and 1.06g protein per 100g, while Oranges (Raw) has 47 calories and 0.94g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kiwifruit Green (Raw) or Oranges (Raw)?
- Oranges (Raw) is leaner with 0.12g of fat per 100g compared to 0.44g.
- Which has more fiber, Kiwifruit Green (Raw) or Oranges (Raw)?
- Kiwifruit Green (Raw) has more fiber with 3g per 100g compared to 2.4g.