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Kiwifruit vs Broccoli - In-Depth Nutrition Comparison

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How are Kiwifruit and Broccoli different?

  • Kiwifruit is richer in Copper, while Broccoli is higher in Vitamin K, Folate, Vitamin B6, Vitamin B5, Vitamin B2, and Iron.
  • Broccoli covers your daily need of Vitamin K 51% more than Kiwifruit.
  • Kiwifruit contains 3 times more Copper than Broccoli. Kiwifruit contains 0.13mg of Copper, while Broccoli contains 0.049mg.

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

Infographic

Kiwifruit vs Broccoli 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 Copper +165.3%
Contains less Sodium -90.9%
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%
Equal in Potassium - 316
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains more Copper +165.3%
Contains less Sodium -90.9%
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%
Equal in Potassium - 316

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 E +87.2%
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%
Equal in Vitamin C - 89.2
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%
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%
Contains more Vitamin E +87.2%
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%
Equal in Vitamin C - 89.2

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
42
Kiwifruit
65
Broccoli
Mineral Summary Score
15
Kiwifruit
18
Broccoli

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
7%
Kiwifruit
17%
Broccoli
Carbohydrates
15%
Kiwifruit
7%
Broccoli
Fats
2%
Kiwifruit
2%
Broccoli

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.