KIWIFRUIT and MANGOS: SIMILARITIES AND DIFFERENCES
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Did You Know
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Health & Lifestyle
Kiwifruit and strawberries — BFFs
Kiwifruit and bananas — nutritional twinsies!
Kiwifruit and mangos . . . Kissing cousins?
On paper, they live very similar lives. Both have multiple varieties. Both are naturally sweet. And both are considered a superfruit — bursting with antioxidants, vitamins and minerals, such as vitamin A, vitamin C, folate and much more. Some folks even feel that SunGold™ Kiwifruit have the slight taste of mango in its flavourprofile. Exactly how similar are they? And what are the differences between mangos and kiwifruit?
Nutritional Similarities Between Kiwifruit and Mangos
Looking at the nutritional value of mangos and kiwifruit, it’s easy to see why we like to call them “cousins.”
• A healthful serve of vitamin C
• Natural goodness of digestive health
• Good source of potassium
• Low cal
• No fat
• No sodium
And both mangos and kiwifruit have enzymes that aid in the breakdown and digestion of protein.
Fun Tip: Use Zespri® Kiwifruit as a meat tenderizer or make a healthful marinade for your steak or pork.
Kiwifruit and Mangos Nutritional Values at a Glance
| MANGO | GREEN | SUNGOLD |
| One cup serving (165 grams) 99 calories Protein: 1.4 grams Total fat: 0.6 grams Carbohydrates: 24.8 grams Dietary fiber: 2.6 grams (11% DV†) Potassium: 277 mg (6% DV) Vitamin C: 67% DV Vitamin E: 10% DV | One cup serving (2 medium kiwifruit, 200 grams) 106 calories Protein: 1.6 grams Total fat: 1.2 grams Carbohydrates: 19.6 grams Dietary fiber: 4.6 grams (16% DV) Potassium: 600mg (13% DV) Vitamin C: 196% DV Vitamin E: 16% DV | One cup serving (2 medium kiwifruit, 200 grams) 108 calories Protein: 1.8 grams Total fat: 0.6 grams Carbohydrates: 22.2 grams Dietary fiber: 2.2 grams (8% DV) Potassium: 596mg (13% DV) Vitamin C: 338% DV Vitamin E: 15% DV |
| * Nutritional data taken from USDA Nutritional Database † Daily Value, as recommended by the Food and Drug Administration (FDA) | ||
Nutritional Differences Between Kiwifruit and Mangos
Both fruits provide a great deal of vitamin C. But the mango simply can’t compete with the sheer amount of vitamin C delivered by a single serving of Zespri Kiwifruit. Compare the mango's 67% daily intake value of vitamin C with the 196% from a serving of Zespri™ Green Kiwifruit – and a whopping 338% from Zespri® SunGold™! Talk about powerful!
Mango and kiwifruit both contain potassium. That’s good for enhancing muscle strength and water balance as well as boosting metabolism. But Zespri™ Kiwifruit provides twice as much potassium as its mango cousin.
But What About the Taste?
Taste is subjective. But you can typically expect a tropically sweet flavourfrom mangos. You might find it’s a cross between a pineapple and an orange but without the acidity of an orange. Some mango varieties also have a splash of a peach aftertaste, with a slightly tart kick to them.
With this flavourprofile, you can see how it’s reminiscent of kiwifruit. Zespri® Green has that tart kick while Zespri® SunGold™ is often described as “tropically sweet.” In fact, some people — ourselves included — will often describe SunGold™ Kiwifruit as tasting a cross between a mango and a strawberry.
