Mango vs Kiwi: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Kiwi is generally healthier
Kiwi comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has more protein (1.1g vs 0.8g), more fiber (3g vs 1.6g), less sugar (6g vs 13g), less sodium (3mg vs 11mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Mango
60 kcal
More Protein
Kiwi
1.1g
More Fiber
Kiwi
3g
Less Sugar
Kiwi
6g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Mango
Kiwi
Diet Compatibility
Mango
Kiwi
When to Choose Mango
- ✓Lower in calories (60 vs 61)
- ✓Lower in carbs (15g vs 15g)
Common Uses
When to Choose Kiwi
- ✓Higher in protein (1.1g vs 0.8g)
- ✓More fiber (3g vs 1.6g)
- ✓Less sugar (6g vs 13g)
- ✓Lower sodium (3mg vs 11mg)
Common Uses
Mango vs Kiwi: Nutritional Analysis
Kiwi is more calorie-dense at 61 calories per 100g compared to 60 for Mango, a difference of 1 calories. On the protein front, Kiwi delivers more with 1.1g per 100g versus 0.8g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Mango and Kiwi tell different nutritional stories. Mango provides 15g of carbohydrates, 0.4g of fat, and 1.6g of fiber per 100g, while Kiwi contains 15g carbs, 0.5g fat, and 3g fiber. The higher fiber content in Kiwi supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Mango contains 13g while Kiwi has 6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Mango is the lower-calorie choice at 60 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Kiwi provides more protein (1.1g/100g), supporting muscle repair and growth.
- For sustained energy: Kiwi offers more fiber (3g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Mango or Kiwi?
Kiwi has more calories with 61 kcal per 100g, compared to Mango with 60 kcal. That's a difference of 1 calories per 100g serving.
Is Mango healthier than Kiwi?
Based on our nutritional analysis, Kiwi is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Kiwi has 61 calories, 1.1g protein, and 3g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Mango and Kiwi?
Kiwi has more protein with 1.1g per 100g, compared to Mango with 0.8g. Kiwi provides 0.3g more protein per 100g serving.
Which is better for weight loss, Mango or Kiwi?
For weight loss, Mango is the better choice with only 60 calories per 100g compared to 61 calories in Kiwi. Kiwi also offers 3g of fiber per 100g, which helps you feel fuller longer.
Does Mango or Kiwi have fewer carbs?
Mango and Kiwi have the same carbohydrate content at 15g per 100g.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.