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Kiwifruit vs Mulberry - In-Depth Nutrition Comparison

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How are Kiwifruit and Mulberry different?

  • Kiwifruit is richer in Vitamin C, Vitamin K, Copper, and Fiber, while Mulberry is higher in Iron, and Vitamin B2.
  • Kiwifruit covers your daily need of Vitamin C 63% more than Mulberry.
  • Kiwifruit contains 5 times more Vitamin K than Mulberry. Kiwifruit contains 40.3µg of Vitamin K, while Mulberry contains 7.8µg.

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

Infographic

Kiwifruit vs Mulberry 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 Potassium +60.8%
Contains more Copper +116.7%
Contains more Zinc +16.7%
Contains less Sodium -70%
Contains more Iron +496.8%
Contains more Calcium +14.7%
Contains more Phosphorus +11.8%
Equal in Magnesium - 18
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Contains more Potassium +60.8%
Contains more Copper +116.7%
Contains more Zinc +16.7%
Contains less Sodium -70%
Contains more Iron +496.8%
Contains more Calcium +14.7%
Contains more Phosphorus +11.8%
Equal in Magnesium - 18

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 C +154.7%
Contains more Vitamin A +248%
Contains more Vitamin E +67.8%
Contains more Vitamin B6 +26%
Contains more Vitamin K +416.7%
Contains more Folate +316.7%
Contains more Vitamin B2 +304%
Contains more Vitamin B3 +81.8%
Equal in Vitamin B1 - 0.029
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 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Contains more Vitamin C +154.7%
Contains more Vitamin A +248%
Contains more Vitamin E +67.8%
Contains more Vitamin B6 +26%
Contains more Vitamin K +416.7%
Contains more Folate +316.7%
Contains more Vitamin B2 +304%
Contains more Vitamin B3 +81.8%
Equal in Vitamin B1 - 0.029

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
18
Mulberry
Mineral Summary Score
15
Kiwifruit
19
Mulberry

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
9%
Mulberry
Carbohydrates
15%
Kiwifruit
10%
Mulberry
Fats
2%
Kiwifruit
2%
Mulberry

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 Mulberry
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Mulberry
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 is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 0.89g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 33)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.1)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Kiwifruit Mulberry Opinion
Calories 61 43 Kiwifruit
Protein 1.14 1.44 Mulberry
Fats 0.52 0.39 Kiwifruit
Vitamin C 92.7 36.4 Kiwifruit
Net carbs 11.65999984741211 8.100000381469727 Kiwifruit
Carbs 14.66 9.8 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.31 1.85 Mulberry
Calcium 34 39 Mulberry
Potassium 312 194 Kiwifruit
Magnesium 17 18 Mulberry
Sugar 8.99 8.1 Mulberry
Fiber 3 1.7 Kiwifruit
Copper 0.13 0.06 Kiwifruit
Zinc 0.14 0.12 Kiwifruit
Starch 0 Kiwifruit
Phosphorus 34 38 Mulberry
Sodium 3 10 Kiwifruit
Vitamin A 87 25 Kiwifruit
Vitamin E 1.46 0.87 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.027 0.029 Mulberry
Vitamin B2 0.025 0.101 Mulberry
Vitamin B3 0.341 0.62 Mulberry
Vitamin B5 0.183 Kiwifruit
Vitamin B6 0.063 0.05 Kiwifruit
Vitamin B12 0 0
Vitamin K 40.3 7.8 Kiwifruit
Folate 25 6 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.029 0.027 Mulberry
Monounsaturated Fat 0.047 0.041 Kiwifruit
Polyunsaturated fat 0.287 0.207 Kiwifruit
Tryptophan 0.015 Kiwifruit
Threonine 0.047 Kiwifruit
Isoleucine 0.051 Kiwifruit
Leucine 0.066 Kiwifruit
Lysine 0.061 Kiwifruit
Methionine 0.024 Kiwifruit
Phenylalanine 0.044 Kiwifruit
Valine 0.057 Kiwifruit
Histidine 0.027 Kiwifruit
Fructose 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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.