Kiwi vs Orange
Complete nutrition comparison per 100g serving
Which is Healthier?
Kiwi is generally healthier
Kiwi comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (1.1g vs 0.7g), more fiber (3g vs 2.4g), less sugar (6g vs 9g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Orange
47 kcal
More Protein
Kiwi
1.1g
More Fiber
Kiwi
3g
Less Sugar
Kiwi
6g
Visual Comparison
Caloriesper 100g
Kiwi
61
Orange
47
Proteinper 100g
Kiwi
1.1g
Orange
0.7g
Carbohydratesper 100g
Kiwi
15g
Orange
12g
Fatper 100g
Kiwi
0.5g
Orange
0.3g
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Kiwi
Per 100g:61 calories
Per cup (150g):92 calories
Per serving (85g):52 calories
Orange
Per 100g:47 calories
Per cup (150g):71 calories
Per serving (85g):40 calories
Diet Compatibility
Kiwi
Low-CalorieVeganVegetarianPaleoLow-Sodium
Orange
Low-CalorieVeganVegetarianPaleoLow-Sodium
When to Choose Kiwi
- ✓Higher in protein (1.1g vs 0.7g)
- ✓More fiber (3g vs 2.4g)
- ✓Less sugar (6g vs 9g)
Common Uses
Fresh snacksSmoothiesDessertsBreakfast bowls
When to Choose Orange
- ✓Lower in calories (47 vs 61)
- ✓Lower in carbs (12g vs 15g)
- ✓Lower sodium (0mg vs 3mg)
Common Uses
Fresh snacksSmoothiesDessertsBreakfast bowls