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Spinach vs. Kiwifruit — In-Depth Nutrition Comparison

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What are the main differences between Spinach and Kiwifruit?

  • Spinach is richer in Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Vitamin B2, Vitamin B6, and Calcium, while Kiwifruit is higher in Vitamin C.
  • Spinach's daily need coverage for Vitamin K is 378% higher.
  • Kiwifruit has 131 times less Vitamin A RAE than Spinach. Spinach has 524µg of Vitamin A RAE, while Kiwifruit has 4µg.

We used Spinach, cooked, boiled, drained, without salt and Kiwifruit, green, raw types in this comparison.

Infographic

Spinach 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.
Contains more Calcium +300%
Contains more Iron +1051.6%
Contains more Magnesium +411.8%
Contains more Phosphorus +64.7%
Contains more Potassium +49.4%
Contains more Zinc +442.9%
Contains more Copper +33.8%
Contains more Manganese +854.1%
Contains more Selenium +650%
Contains less Sodium -95.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +300%
Contains more Iron +1051.6%
Contains more Magnesium +411.8%
Contains more Phosphorus +64.7%
Contains more Potassium +49.4%
Contains more Zinc +442.9%
Contains more Copper +33.8%
Contains more Manganese +854.1%
Contains more Selenium +650%
Contains less Sodium -95.7%

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.
:
Contains more Vitamin A +11947.1%
Contains more Vitamin E +42.5%
Contains more Vitamin B1 +251.9%
Contains more Vitamin B2 +844%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B6 +284.1%
Contains more Folate +484%
Contains more Vitamin K +1124.8%
Contains more Vitamin C +845.9%
Contains more Vitamin B5 +26.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 A +11947.1%
Contains more Vitamin E +42.5%
Contains more Vitamin B1 +251.9%
Contains more Vitamin B2 +844%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B6 +284.1%
Contains more Folate +484%
Contains more Vitamin K +1124.8%
Contains more Vitamin C +845.9%
Contains more Vitamin B5 +26.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +160.5%
Contains more Other +196.7%
Contains more Fats +100%
Contains more Carbs +290.9%
Equal in Water - 83.07
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
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 +160.5%
Contains more Other +196.7%
Contains more Fats +100%
Contains more Carbs +290.9%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -32.6%
Contains more Monounsaturated Fat +683.3%
Contains more Polyunsaturated fat +163.3%
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -32.6%
Contains more Monounsaturated Fat +683.3%
Contains more Polyunsaturated fat +163.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Kiwifruit Opinion
Net carbs 1.35g 11.66g Kiwifruit
Protein 2.97g 1.14g Spinach
Fats 0.26g 0.52g Kiwifruit
Carbs 3.75g 14.66g Kiwifruit
Calories 23kcal 61kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 0.43g 8.99g Spinach
Fiber 2.4g 3g Kiwifruit
Calcium 136mg 34mg Spinach
Iron 3.57mg 0.31mg Spinach
Magnesium 87mg 17mg Spinach
Phosphorus 56mg 34mg Spinach
Potassium 466mg 312mg Spinach
Sodium 70mg 3mg Kiwifruit
Zinc 0.76mg 0.14mg Spinach
Copper 0.174mg 0.13mg Spinach
Manganese 0.935mg 0.098mg Spinach
Selenium 1.5µg 0.2µg Spinach
Vitamin A 10481IU 87IU Spinach
Vitamin A RAE 524µg 4µg Spinach
Vitamin E 2.08mg 1.46mg Spinach
Vitamin C 9.8mg 92.7mg Kiwifruit
Vitamin B1 0.095mg 0.027mg Spinach
Vitamin B2 0.236mg 0.025mg Spinach
Vitamin B3 0.49mg 0.341mg Spinach
Vitamin B5 0.145mg 0.183mg Kiwifruit
Vitamin B6 0.242mg 0.063mg Spinach
Folate 146µg 25µg Spinach
Vitamin K 493.6µg 40.3µg Spinach
Tryptophan 0.04mg 0.015mg Spinach
Threonine 0.127mg 0.047mg Spinach
Isoleucine 0.152mg 0.051mg Spinach
Leucine 0.231mg 0.066mg Spinach
Lysine 0.182mg 0.061mg Spinach
Methionine 0.055mg 0.024mg Spinach
Phenylalanine 0.134mg 0.044mg Spinach
Valine 0.168mg 0.057mg Spinach
Histidine 0.066mg 0.027mg Spinach
Saturated Fat 0.043g 0.029g Kiwifruit
Monounsaturated Fat 0.006g 0.047g Kiwifruit
Polyunsaturated fat 0.109g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
42%
Kiwifruit
Minerals Daily Need Coverage Score
52%
Spinach
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 8.56g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 26)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.3)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 67mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.014g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.