Kiwi vs Orange
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Kiwifruit vs Oranges (Navel, Raw): nutrition per 100 g
| Per 100 g | Kiwifruit | Oranges (Navel, Raw) |
|---|---|---|
| Calories | 58 kcal | 47 kcal |
| Protein | 1.1 g | 0.9 g |
| Carbohydrate | 14 g | 11.8 g |
| Fat | 0.4 g | 0.2 g |
| Fibre | 3 g | 2 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Kiwifruit | Oranges (Navel, Raw) |
|---|---|---|
| Calcium, Ca | 35 mg | 43 mg |
| Choline, total | 7.8 mg | 8.4 mg |
| Copper, Cu | 0.13 mg | 0.06 mg |
| Folate, DFE | 25 ug | 34 ug |
| Folate, food | 25 ug | 34 ug |
| Folate, total | 26 ug | 25 ug |
| Iron, Fe | 0.24 mg | 0.33 mg |
| Magnesium, Mg | 15.7 mg | 10.7 mg |
| Manganese, Mn | 0.06 mg | 0.03 mg |
| Niacin | 0.37 mg | 0.43 mg |
| Pantothenic acid | 0.21 mg | 0.26 mg |
| Phosphorus, P | 34 mg | 23 mg |
| Potassium, K | 198 mg | 166 mg |
| Riboflavin | 0.03 mg | 0.05 mg |
| Selenium, Se | 0.2 ug | 0 ug |
| Sodium, Na | 5 mg | 9 mg |
| Thiamin | 0.03 mg | 0.07 mg |
| Vitamin A, IU | 87 iu | 247 iu |
| Vitamin A, RAE | 4 ug | 12 ug |
| Vitamin B-6 | 0.06 mg | 0.08 mg |
| Vitamin C, total ascorbic acid | 74.7 mg | 59.1 mg |
| Zinc, Zn | 0.14 mg | 0.11 mg |
Kiwifruit is higher in fibre and carbohydrate. Oranges (Navel, Raw) is the leaner, lower-calorie choice. That makes Kiwifruit more relevant when you want more fibre for fullness and digestion, and Oranges (Navel, Raw) when you want a lighter, lower-calorie option.
Full nutrition facts: Kiwifruit · Oranges (Navel, Raw)
Bottom line
Per 100 g, Kiwifruit provides 58 kcal, 1.1 g protein and 14 g carbohydrate; Oranges (Navel, Raw) provides 47 kcal, 0.9 g protein and 11.8 g carbohydrate.
That is a difference of 11 kcal per 100 g.
Both are known for vitamin C and both deliver it; kiwi carries a little more protein and a noticeably tarter flavour. Kiwi also contains an enzyme that breaks down protein, which is why it turns dairy bitter within hours — a reason not to mix it into yoghurt in advance.
In short: orange is the lighter option per 100 g, but with fruit the portion on the plate usually matters more than the difference between them.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.