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  6. Mulberry vs. Kiwifruit

Mulberry vs. Kiwifruit — In-Depth Nutrition Comparison

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How are Mulberry and Kiwifruit different?

  • Mulberry is richer in Iron, and Vitamin B2, while Kiwifruit is higher in Vitamin C, Vitamin K, Copper, and Fiber.
  • Kiwifruit covers your daily need of Vitamin C 63% more than Mulberry.
  • Mulberry contains 6 times more Iron than Kiwifruit. Mulberry contains 1.85mg of Iron, while Kiwifruit contains 0.31mg.

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

Infographic

Mulberry vs Kiwifruit 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.
Mulberry
Mulberry
5
:
5
Kiwifruit
Kiwifruit
Contains more Calcium +14.7%
Contains more Iron +496.8%
Contains more Phosphorus +11.8%
Contains more Selenium +200%
Contains more Potassium +60.8%
Contains less Sodium -70%
Contains more Zinc +16.7%
Contains more Copper +116.7%
Equal in Magnesium - 17
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +14.7%
Contains more Iron +496.8%
Contains more Phosphorus +11.8%
Contains more Selenium +200%
Contains more Potassium +60.8%
Contains less Sodium -70%
Contains more Zinc +16.7%
Contains more Copper +116.7%
Equal in Magnesium - 17

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.
Mulberry
Mulberry
3
:
7
Kiwifruit
Kiwifruit
Contains more Vitamin B2 +304%
Contains more Vitamin B3 +81.8%
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%
Equal in Vitamin B1 - 0.027
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%
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%
Contains more Vitamin B2 +304%
Contains more Vitamin B3 +81.8%
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%
Equal in Vitamin B1 - 0.027

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mulberry Kiwifruit
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 Mulberry Kiwifruit Opinion
Net carbs 8.1g 11.66g Kiwifruit
Protein 1.44g 1.14g Mulberry
Fats 0.39g 0.52g Kiwifruit
Carbs 9.8g 14.66g Kiwifruit
Calories 43kcal 61kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 8.1g 8.99g Mulberry
Fiber 1.7g 3g Kiwifruit
Calcium 39mg 34mg Mulberry
Iron 1.85mg 0.31mg Mulberry
Magnesium 18mg 17mg Mulberry
Phosphorus 38mg 34mg Mulberry
Potassium 194mg 312mg Kiwifruit
Sodium 10mg 3mg Kiwifruit
Zinc 0.12mg 0.14mg Kiwifruit
Copper 0.06mg 0.13mg Kiwifruit
Manganese 0.098mg Kiwifruit
Selenium 0.6µg 0.2µg Mulberry
Vitamin A 25IU 87IU Kiwifruit
Vitamin A RAE 1µg 4µg Kiwifruit
Vitamin E 0.87mg 1.46mg Kiwifruit
Vitamin C 36.4mg 92.7mg Kiwifruit
Vitamin B1 0.029mg 0.027mg Mulberry
Vitamin B2 0.101mg 0.025mg Mulberry
Vitamin B3 0.62mg 0.341mg Mulberry
Vitamin B5 0.183mg Kiwifruit
Vitamin B6 0.05mg 0.063mg Kiwifruit
Folate 6µg 25µg Kiwifruit
Vitamin K 7.8µg 40.3µg 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 0.027g 0.029g Mulberry
Monounsaturated Fat 0.041g 0.047g Kiwifruit
Polyunsaturated fat 0.207g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Kiwifruit
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
18%
Mulberry
42%
Kiwifruit
Minerals Daily Need Coverage Score
16%
Mulberry
14%
Kiwifruit

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