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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
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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 Iron +135.5%
Contains more Calcium +38.2%
Contains more Magnesium +23.5%
Contains more Zinc +192.9%
Contains more Phosphorus +94.1%
Contains more Copper +165.3%
Contains less Sodium -90.9%
Equal in Potassium - 312
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Contains more Iron +135.5%
Contains more Calcium +38.2%
Contains more Magnesium +23.5%
Contains more Zinc +192.9%
Contains more Phosphorus +94.1%
Contains more Copper +165.3%
Contains less Sodium -90.9%
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 Vitamin K +152.1%
Contains more Folate +152%
Contains more Vitamin E +87.2%
Equal in Vitamin C - 92.7
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
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 Vitamin K +152.1%
Contains more Folate +152%
Contains more Vitamin E +87.2%
Equal in Vitamin C - 92.7

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.