Kiwi vs Naranja: Nutritional Comparison
Data per 100g · Complete macro and micronutrient analysis
| Nutrient | Kiwi | Naranja | Difference |
|---|---|---|---|
| Calories | 61kcal3% DV | 47kcal2% DV | +14kcal |
| Protein | 1.1g2% DV | 0.9g2% DV | +0.2g |
| Carbohydrates | 15g5% DV | 12g4% DV | +3g |
| Fat | 0.5g1% DV | 0.1g0% DV | +0.4g |
| Fiber | 3g12% DV | 2.4g10% DV | +0.6g |
| Iron | 0.3mg2% DV | 0.1mg1% DV | +0.2mg |
| Calcium | 34mg3% DV | 40mg4% DV | -6mg |
| Vitamin C | 93mg103% DV | 53mg59% DV | +40mg |
| Potassium | 312mg9% DV | 181mg5% DV | +131mg |
| Magnesium | 17mg4% DV | 10mg3% DV | +7mg |
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🏆 Verdict: Kiwi or Naranja?
There is no universally "better" food — it depends on your goal. Here are the conclusions:
- Naranja has fewer calories (47 vs 61 kcal), better for weight loss diets.
- Kiwi wins in protein (1.1g vs 0.9g), ideal for muscle gain.
- Kiwi provides more fiber (3g vs 2.4g), better for digestive satiety.
- Both foods are nutritious and can be part of a balanced diet.
🎯 When to choose each one?
Choose Kiwi if...
- You want more protein (1.1g vs 0.9g)
- You need more fiber (3g vs 2.4g)
- You need more iron (0.3mg vs 0.1mg)
- You enjoy its flavor and texture in your recipes
Choose Naranja if...
- You want fewer calories (47 vs 61 kcal)
- You prefer it for variety or accessibility
❓ Frequently Asked Questions
Does Kiwi or Naranja have more protein?
Kiwi has more protein: 1.1g vs 0.9g per 100g.
Does Kiwi or Naranja have more calories?
Kiwi has more calories: 61 kcal vs 47 kcal per 100g.
Which is better for weight loss, kiwi or naranja?
For weight loss, choose the food with fewer calories and more satiety. Naranja (47 kcal) has fewer calories. Also, Kiwi provides more fiber (3g), which increases satiety.
Can you combine kiwi and naranja?
Yes, combining both foods is an excellent strategy for greater nutritional variety. Kiwi provides 1.1g of protein and Naranja provides 0.9g, resulting in a more complete amino acid and micronutrient profile.
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