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  6. Chinese broccoli vs. Kiwi

Chinese broccoli vs. Kiwi — In-Depth Nutrition Comparison

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What are the differences between chinese broccoli and kiwi?

  • Chinese broccoli is higher in vitamin K, vitamin A, folate, vitamin B2, manganese, calcium, and vitamin B1; however, kiwi is richer in vitamin C, copper, and vitamin E.
  • Kiwi's daily need coverage for vitamin C is 72% more.
  • Kiwi contains 19 times less vitamin A than chinese broccoli. Chinese broccoli contains 1638IU of vitamin A, while kiwi contains 87IU.
  • Chinese broccoli has a lower glycemic index (32) than kiwi (58).

We used Broccoli, chinese, cooked and Kiwifruit, green, raw types in this article.

Infographic

Chinese broccoli vs Kiwi 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Kiwi
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more CalciumCalcium +194.1%
Contains more IronIron +80.6%
Contains more ZincZinc +178.6%
Contains more PhosphorusPhosphorus +20.6%
Contains more ManganeseManganese +169.4%
Contains more SeleniumSelenium +550%
Contains more PotassiumPotassium +19.5%
Contains more CopperCopper +113.1%
Contains less SodiumSodium -57.1%
~equal in Magnesium ~17mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Kiwi
Kiwi
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +1950%
Contains more Vitamin B1Vitamin B1 +251.9%
Contains more Vitamin B2Vitamin B2 +484%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin KVitamin K +110.4%
Contains more FolateFolate +296%
Contains more CholineCholine +224.4%
Contains more Vitamin CVitamin C +228.7%
Contains more Vitamin EVitamin E +204.2%
Contains more Vitamin B5Vitamin B5 +15.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.063mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Kiwi DV% diff.
Vitamin C 28.2mg 92.7mg 72%
Vitamin K 84.8µg 40.3µg 37%
Folate 99µg 25µg 19%
Vitamin B2 0.146mg 0.025mg 9%
Vitamin A 82µg 4µg 9%
Copper 0.061mg 0.13mg 8%
Manganese 0.264mg 0.098mg 7%
Calcium 100mg 34mg 7%
Vitamin E 0.48mg 1.46mg 7%
Vitamin B1 0.095mg 0.027mg 6%
Fructose 4.35g 5%
Carbs 3.81g 14.66g 4%
Choline 25.3mg 7.8mg 3%
Iron 0.56mg 0.31mg 3%
Fiber 2.5g 3g 2%
Selenium 1.3µg 0.2µg 2%
Calories 22kcal 61kcal 2%
Potassium 261mg 312mg 2%
Zinc 0.39mg 0.14mg 2%
Vitamin B6 0.07mg 0.063mg 1%
Phosphorus 41mg 34mg 1%
Vitamin B3 0.437mg 0.341mg 1%
Protein 1.14g 1.14g 0%
Fats 0.72g 0.52g 0%
Net carbs 1.31g 11.66g N/A
Magnesium 18mg 17mg 0%
Sugar 0.84g 8.99g N/A
Sodium 7mg 3mg 0%
Vitamin B5 0.159mg 0.183mg 0%
Saturated fat 0.11g 0.029g 0%
Monounsaturated fat 0.05g 0.047g 0%
Polyunsaturated fat 0.33g 0.287g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more FatsFats +38.5%
Contains more WaterWater +12.6%
Contains more OtherOther +29.5%
Contains more CarbsCarbs +284.8%
~equal in Protein ~1.14g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Poly. FatPolyunsaturated fat +15%
Contains less Sat. FatSaturated fat -73.6%
~equal in Monounsaturated fat ~0.047g

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. Kiwi - 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.