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  6. Kiwi vs. Marrow-stem Kale

Kiwi vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are kiwi and marrow-stem Kale different?

  • Kiwi is higher in vitamin C and copper; however, marrow-stem Kale is richer in vitamin K, vitamin A, folate, manganese, calcium, vitamin B2, vitamin B6, and vitamin E.
  • Daily need coverage for vitamin K for marrow-stem Kale is 331% higher.
  • Kiwi contains 3 times more copper than marrow-stem Kale. While kiwi contains 0.13mg of copper, marrow-stem Kale contains only 0.046mg.
  • Marrow-stem Kale has a lower glycemic index (32) than kiwi (58).

Kiwifruit, green, raw and Collards, raw are the varieties used in this article.

Infographic

Kiwi vs Marrow-stem Kale 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.
Kiwi
Kiwi
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +46.5%
Contains more CopperCopper +182.6%
Contains more PhosphorusPhosphorus +36%
Contains less SodiumSodium -82.4%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +582.4%
Contains more IronIron +51.6%
Contains more ZincZinc +50%
Contains more ManganeseManganese +571.4%
Contains more SeleniumSelenium +550%

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.
Kiwi
Kiwi
1
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%
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin CVitamin C +162.6%
Contains more Vitamin AVitamin A +6175%
Contains more Vitamin EVitamin E +54.8%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +117.6%
Contains more Vitamin B5Vitamin B5 +45.9%
Contains more Vitamin B6Vitamin B6 +161.9%
Contains more Vitamin KVitamin K +984.6%
Contains more FolateFolate +416%
Contains more CholineCholine +197.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Marrow-stem Kale DV% diff.
Vitamin K 40.3µg 437.1µg 331%
Vitamin C 92.7mg 35.3mg 64%
Vitamin A 4µg 251µg 27%
Folate 25µg 129µg 26%
Manganese 0.098mg 0.658mg 24%
Calcium 34mg 232mg 20%
Copper 0.13mg 0.046mg 9%
Vitamin B6 0.063mg 0.165mg 8%
Vitamin B2 0.025mg 0.13mg 8%
Fructose 4.35g 5%
Vitamin E 1.46mg 2.26mg 5%
Fiber 3g 4g 4%
Protein 1.14g 3.02g 4%
Potassium 312mg 213mg 3%
Vitamin B3 0.341mg 0.742mg 3%
Carbs 14.66g 5.42g 3%
Choline 7.8mg 23.2mg 3%
Vitamin B5 0.183mg 0.267mg 2%
Vitamin B1 0.027mg 0.054mg 2%
Selenium 0.2µg 1.3µg 2%
Iron 0.31mg 0.47mg 2%
Magnesium 17mg 27mg 2%
Sodium 3mg 17mg 1%
Polyunsaturated fat 0.287g 0.201g 1%
Calories 61kcal 32kcal 1%
Phosphorus 34mg 25mg 1%
Zinc 0.14mg 0.21mg 1%
Fats 0.52g 0.61g 0%
Net carbs 11.66g 1.42g N/A
Sugar 8.99g 0.46g N/A
Saturated fat 0.029g 0.055g 0%
Monounsaturated fat 0.047g 0.03g 0%
Tryptophan 0.015mg 0.031mg 0%
Threonine 0.047mg 0.086mg 0%
Isoleucine 0.051mg 0.1mg 0%
Leucine 0.066mg 0.151mg 0%
Lysine 0.061mg 0.117mg 0%
Methionine 0.024mg 0.033mg 0%
Phenylalanine 0.044mg 0.087mg 0%
Valine 0.057mg 0.12mg 0%
Histidine 0.027mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +170.5%
Contains more ProteinProtein +164.9%
Contains more FatsFats +17.3%
Contains more OtherOther +118%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -47.3%
Contains more Mono. FatMonounsaturated fat +56.7%
Contains more Poly. FatPolyunsaturated fat +42.8%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.