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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" charts 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 more Manganese +114.3%
Contains more Selenium +1150%
Contains less Sodium -90.9%
Contains more Copper +165.3%
Equal in Potassium - 312
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
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 more Manganese +114.3%
Contains more Selenium +1150%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +147.4%
Contains more Other +42.6%
Contains more Fats +40.5%
Contains more Carbs +120.8%
Equal in Water - 83.07
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +147.4%
Contains more Other +42.6%
Contains more Fats +40.5%
Contains more Carbs +120.8%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -25.6%
Contains more Monounsaturated Fat +327.3%
Contains more Polyunsaturated fat +655.3%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -25.6%
Contains more Monounsaturated Fat +327.3%
Contains more Polyunsaturated fat +655.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Lactose +∞%
Contains more Maltose +10.5%
Contains more Sucrose +50%
Contains more Glucose +738.8%
Contains more Fructose +539.7%
Contains more Galactose +∞%
Equal in Maltose - 0.19
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more Lactose +∞%
Contains more Maltose +10.5%
Contains more Sucrose +50%
Contains more Glucose +738.8%
Contains more Fructose +539.7%
Contains more Galactose +∞%
Equal in Maltose - 0.19

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.21mg 0.098mg Broccoli
Selenium 2.5µg 0.2µg Broccoli
Vitamin A 623IU 87IU Broccoli
Vitamin A RAE 31µg 4µg Broccoli
Vitamin E 0.78mg 1.46mg Kiwifruit
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 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
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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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
65%
Broccoli
42%
Kiwifruit
Minerals Daily Need Coverage Score
19%
Broccoli
14%
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

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. 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.