Kiwi vs Orange: Which is Better for Vitamin C and Health?
A comparison of kiwi and orange for vitamin C content and health benefits, helping you choose the best fruit to boost immunity and support skin health
Vitamin C is an essential nutrient that the body cannot produce, so it must be obtained daily from food. Among vitamin C-rich fruits, kiwi and orange are popular choices—but which provides more of this vital nutrient?
Nutritional data shows that oranges contain about 59 mg of vitamin C per 100 grams, while green kiwi contains 92.7 mg, and golden kiwi reaches 161.3 mg per 100 grams. However, a medium orange has around 70 mg of vitamin C, slightly more than one kiwi, meaning fruit size matters in comparisons.
Benefits of Vitamin C
Vitamin C plays a key role in supporting the immune system, boosting collagen production for healthy skin, bones, and joints, improving iron absorption, and maintaining healthy cholesterol levels. Adult men need about 90 mg daily, women 75 mg, with higher needs for pregnant and breastfeeding women and smokers.
Additional Benefits of Kiwi
Besides vitamin C, kiwi provides soluble and insoluble fibers for digestion, potassium comparable to bananas, vitamin E, and folate for overall health.
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