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Broccoli vs Kiwifruit - In-Depth Nutrition Comparison

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How are Broccoli and Kiwifruit different?

  • Broccoli is richer in Vitamin K, Folate, Vitamin B6, Vitamin B5, Vitamin B2, and Iron, while Kiwifruit is higher in Copper.
  • Broccoli covers your daily need of Vitamin K 51% more than Kiwifruit.
  • Broccoli contains 5 times more Vitamin B2 than Kiwifruit. Broccoli contains 0.117mg of Vitamin B2, while Kiwifruit contains 0.025mg.

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

Infographic

Broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +38.2%
Contains more Iron +135.5%
Contains more Magnesium +23.5%
Contains more Phosphorus +94.1%
Contains more Zinc +192.9%
Contains less Sodium -90.9%
Contains more Copper +165.3%
Equal in Potassium - 312
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Contains more Calcium +38.2%
Contains more Iron +135.5%
Contains more Magnesium +23.5%
Contains more Phosphorus +94.1%
Contains more Zinc +192.9%
Contains less Sodium -90.9%
Contains more Copper +165.3%
Equal in Potassium - 312

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +616.1%
Contains more Vitamin B1 +163%
Contains more Vitamin B2 +368%
Contains more Vitamin B3 +87.4%
Contains more Vitamin B5 +213.1%
Contains more Vitamin B6 +177.8%
Contains more Folate +152%
Contains more Vitamin K +152.1%
Contains more Vitamin E +87.2%
Equal in Vitamin C - 92.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 +616.1%
Contains more Vitamin B1 +163%
Contains more Vitamin B2 +368%
Contains more Vitamin B3 +87.4%
Contains more Vitamin B5 +213.1%
Contains more Vitamin B6 +177.8%
Contains more Folate +152%
Contains more Vitamin K +152.1%
Contains more Vitamin E +87.2%
Equal in Vitamin C - 92.7

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Kiwifruit
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broccoli Kiwifruit Opinion
Net carbs 4.04g 11.66g Kiwifruit
Protein 2.82g 1.14g Broccoli
Fats 0.37g 0.52g Kiwifruit
Carbs 6.64g 14.66g Kiwifruit
Calories 34kcal 61kcal Kiwifruit
Starch 0g 0g
Fructose 0.68g 4.35g Kiwifruit
Sugar 1.7g 8.99g Broccoli
Fiber 2.6g 3g Kiwifruit
Calcium 47mg 34mg Broccoli
Iron 0.73mg 0.31mg Broccoli
Magnesium 21mg 17mg Broccoli
Phosphorus 66mg 34mg Broccoli
Potassium 316mg 312mg Broccoli
Sodium 33mg 3mg Kiwifruit
Zinc 0.41mg 0.14mg Broccoli
Copper 0.049mg 0.13mg Kiwifruit
Vitamin A 623IU 87IU Broccoli
Vitamin E 0.78mg 1.46mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 92.7mg Kiwifruit
Vitamin B1 0.071mg 0.027mg Broccoli
Vitamin B2 0.117mg 0.025mg Broccoli
Vitamin B3 0.639mg 0.341mg Broccoli
Vitamin B5 0.573mg 0.183mg Broccoli
Vitamin B6 0.175mg 0.063mg Broccoli
Folate 63µg 25µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 40.3µg Broccoli
Tryptophan 0.033mg 0.015mg Broccoli
Threonine 0.088mg 0.047mg Broccoli
Isoleucine 0.079mg 0.051mg Broccoli
Leucine 0.129mg 0.066mg Broccoli
Lysine 0.135mg 0.061mg Broccoli
Methionine 0.038mg 0.024mg Broccoli
Phenylalanine 0.117mg 0.044mg Broccoli
Valine 0.125mg 0.057mg Broccoli
Histidine 0.059mg 0.027mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.029g Kiwifruit
Monounsaturated Fat 0.011g 0.047g Kiwifruit
Polyunsaturated fat 0.038g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
42
Kiwifruit
Mineral Summary Score
18
Broccoli
15
Kiwifruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Broccoli
7%
Kiwifruit
Carbohydrates
7%
Broccoli
15%
Kiwifruit
Fats
2%
Broccoli
2%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.01g)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 7.29g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 26)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.1)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.