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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 less Sodium -70%
Contains more Zinc +16.7%
Contains more Copper +116.7%
Contains more Calcium +14.7%
Contains more Iron +496.8%
Contains more Phosphorus +11.8%
Equal in Magnesium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Contains more Potassium +60.8%
Contains less Sodium -70%
Contains more Zinc +16.7%
Contains more Copper +116.7%
Contains more Calcium +14.7%
Contains more Iron +496.8%
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 A +248%
Contains more Vitamin E +67.8%
Contains more Vitamin C +154.7%
Contains more Vitamin B6 +26%
Contains more Folate +316.7%
Contains more Vitamin K +416.7%
Contains more Vitamin B2 +304%
Contains more Vitamin B3 +81.8%
Equal in Vitamin B1 - 0.029
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin A +248%
Contains more Vitamin E +67.8%
Contains more Vitamin C +154.7%
Contains more Vitamin B6 +26%
Contains more Folate +316.7%
Contains more Vitamin K +416.7%
Contains more Vitamin B2 +304%
Contains more Vitamin B3 +81.8%
Equal in Vitamin B1 - 0.029

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Mulberry Opinion
Net carbs 11.66g 8.1g Kiwifruit
Protein 1.14g 1.44g Mulberry
Fats 0.52g 0.39g Kiwifruit
Carbs 14.66g 9.8g Kiwifruit
Calories 61kcal 43kcal Kiwifruit
Starch 0g g Kiwifruit
Fructose 4.35g g Kiwifruit
Sugar 8.99g 8.1g Mulberry
Fiber 3g 1.7g Kiwifruit
Calcium 34mg 39mg Mulberry
Iron 0.31mg 1.85mg Mulberry
Magnesium 17mg 18mg Mulberry
Phosphorus 34mg 38mg Mulberry
Potassium 312mg 194mg Kiwifruit
Sodium 3mg 10mg Kiwifruit
Zinc 0.14mg 0.12mg Kiwifruit
Copper 0.13mg 0.06mg Kiwifruit
Vitamin A 87IU 25IU Kiwifruit
Vitamin E 1.46mg 0.87mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 92.7mg 36.4mg Kiwifruit
Vitamin B1 0.027mg 0.029mg Mulberry
Vitamin B2 0.025mg 0.101mg Mulberry
Vitamin B3 0.341mg 0.62mg Mulberry
Vitamin B5 0.183mg mg Kiwifruit
Vitamin B6 0.063mg 0.05mg Kiwifruit
Folate 25µg 6µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 7.8µg Kiwifruit
Tryptophan 0.015mg mg Kiwifruit
Threonine 0.047mg mg Kiwifruit
Isoleucine 0.051mg mg Kiwifruit
Leucine 0.066mg mg Kiwifruit
Lysine 0.061mg mg Kiwifruit
Methionine 0.024mg mg Kiwifruit
Phenylalanine 0.044mg mg Kiwifruit
Valine 0.057mg mg Kiwifruit
Histidine 0.027mg mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.029g 0.027g Mulberry
Monounsaturated Fat 0.047g 0.041g Kiwifruit
Polyunsaturated fat 0.287g 0.207g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
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

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.

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.