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  6. Kiwifruit vs. Mulberry

Kiwifruit vs. Mulberry — In-Depth Nutrition Comparison

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How are Kiwifruit and Mulberry different?

  • Kiwifruit is richer in Vitamin C, Vitamin K, Copper, and Fiber, while Mulberry is higher in Iron, and Vitamin B2.
  • Kiwifruit covers your daily need of Vitamin C 63% more than Mulberry.
  • Kiwifruit contains 5 times more Vitamin K than Mulberry. Kiwifruit contains 40.3µg of Vitamin K, while Mulberry contains 7.8µg.

Kiwifruit, green, raw and Mulberries, raw types were used in this article.

Infographic

Kiwifruit vs Mulberry infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kiwifruit
Kiwifruit
5
:
5
Mulberry
Mulberry
Contains more Potassium +60.8%
Contains less Sodium -70%
Contains more Zinc +16.7%
Contains more Copper +116.7%
Contains more Calcium +14.7%
Contains more Iron +496.8%
Contains more Phosphorus +11.8%
Contains more Selenium +200%
Equal in Magnesium - 18
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Potassium +60.8%
Contains less Sodium -70%
Contains more Zinc +16.7%
Contains more Copper +116.7%
Contains more Calcium +14.7%
Contains more Iron +496.8%
Contains more Phosphorus +11.8%
Contains more Selenium +200%
Equal in Magnesium - 18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kiwifruit
Kiwifruit
7
:
3
Mulberry
Mulberry
Contains more Vitamin A +248%
Contains more Vitamin E +67.8%
Contains more Vitamin C +154.7%
Contains more Vitamin B6 +26%
Contains more Folate +316.7%
Contains more Vitamin K +416.7%
Contains more Vitamin B2 +304%
Contains more Vitamin B3 +81.8%
Equal in Vitamin B1 - 0.029
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Mulberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin A +248%
Contains more Vitamin E +67.8%
Contains more Vitamin C +154.7%
Contains more Vitamin B6 +26%
Contains more Folate +316.7%
Contains more Vitamin K +416.7%
Contains more Vitamin B2 +304%
Contains more Vitamin B3 +81.8%
Equal in Vitamin B1 - 0.029

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
2
:
3
Mulberry
Mulberry
Contains more Fats +33.3%
Contains more Carbs +49.6%
Contains more Protein +26.3%
Contains more Other +13.1%
Equal in Water - 87.68
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more Fats +33.3%
Contains more Carbs +49.6%
Contains more Protein +26.3%
Contains more Other +13.1%
Equal in Water - 87.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
2
:
1
Mulberry
Mulberry
Contains more Monounsaturated Fat +14.6%
Contains more Polyunsaturated fat +38.6%
Equal in Saturated Fat - 0.027
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains more Monounsaturated Fat +14.6%
Contains more Polyunsaturated fat +38.6%
Equal in Saturated Fat - 0.027

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Mulberry
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Mulberry Opinion
Net carbs 11.66g 8.1g Kiwifruit
Protein 1.14g 1.44g Mulberry
Fats 0.52g 0.39g Kiwifruit
Carbs 14.66g 9.8g Kiwifruit
Calories 61kcal 43kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 8.99g 8.1g Mulberry
Fiber 3g 1.7g Kiwifruit
Calcium 34mg 39mg Mulberry
Iron 0.31mg 1.85mg Mulberry
Magnesium 17mg 18mg Mulberry
Phosphorus 34mg 38mg Mulberry
Potassium 312mg 194mg Kiwifruit
Sodium 3mg 10mg Kiwifruit
Zinc 0.14mg 0.12mg Kiwifruit
Copper 0.13mg 0.06mg Kiwifruit
Manganese 0.098mg Kiwifruit
Selenium 0.2µg 0.6µg Mulberry
Vitamin A 87IU 25IU Kiwifruit
Vitamin A RAE 4µg 1µg Kiwifruit
Vitamin E 1.46mg 0.87mg Kiwifruit
Vitamin C 92.7mg 36.4mg Kiwifruit
Vitamin B1 0.027mg 0.029mg Mulberry
Vitamin B2 0.025mg 0.101mg Mulberry
Vitamin B3 0.341mg 0.62mg Mulberry
Vitamin B5 0.183mg Kiwifruit
Vitamin B6 0.063mg 0.05mg Kiwifruit
Folate 25µg 6µg Kiwifruit
Vitamin K 40.3µg 7.8µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g 0.027g Mulberry
Monounsaturated Fat 0.047g 0.041g Kiwifruit
Polyunsaturated fat 0.287g 0.207g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Kiwifruit
18%
Mulberry
Minerals Daily Need Coverage Score
14%
Kiwifruit
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 0.89g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 33)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.1)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.