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Kiwi vs. Mulberry — In-Depth Nutrition Comparison

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How are kiwi and mulberries different?

  • Kiwi is richer in vitamin C, vitamin K, copper, and fiber, while mulberries are higher in iron and vitamin B2.
  • Kiwi covers your daily need for vitamin C, 63% more than mulberries.
  • Kiwi contains 5 times more vitamin K than mulberries. Kiwi contains 40.3µg of vitamin K, while mulberries contain 7.8µg.
  • Kiwi has a higher glycemic index (58) than mulberries (25).

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

Infographic

Kiwi 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kiwi
5
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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more PotassiumPotassium +60.8%
Contains more CopperCopper +116.7%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +14.7%
Contains more IronIron +496.8%
Contains more PhosphorusPhosphorus +11.8%
Contains more SeleniumSelenium +200%
~equal in Magnesium ~18mg

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
7
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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin CVitamin C +154.7%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +67.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +26%
Contains more Vitamin KVitamin K +416.7%
Contains more FolateFolate +316.7%
Contains more Vitamin B2Vitamin B2 +304%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more CholineCholine +57.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.029mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Mulberry DV% diff.
Vitamin C 92.7mg 36.4mg 63%
Vitamin K 40.3µg 7.8µg 27%
Iron 0.31mg 1.85mg 19%
Copper 0.13mg 0.06mg 8%
Vitamin B2 0.025mg 0.101mg 6%
Fiber 3g 1.7g 5%
Fructose 4.35g 5%
Folate 25µg 6µg 5%
Manganese 0.098mg 4%
Vitamin B5 0.183mg 4%
Vitamin E 1.46mg 0.87mg 4%
Potassium 312mg 194mg 3%
Carbs 14.66g 9.8g 2%
Vitamin B3 0.341mg 0.62mg 2%
Vitamin B6 0.063mg 0.05mg 1%
Choline 7.8mg 12.3mg 1%
Polyunsaturated fat 0.287g 0.207g 1%
Protein 1.14g 1.44g 1%
Calories 61kcal 43kcal 1%
Selenium 0.2µg 0.6µg 1%
Phosphorus 34mg 38mg 1%
Calcium 34mg 39mg 1%
Fats 0.52g 0.39g 0%
Net carbs 11.66g 8.1g N/A
Magnesium 17mg 18mg 0%
Sugar 8.99g 8.1g N/A
Zinc 0.14mg 0.12mg 0%
Sodium 3mg 10mg 0%
Vitamin A 4µg 1µg 0%
Vitamin B1 0.027mg 0.029mg 0%
Saturated fat 0.029g 0.027g 0%
Monounsaturated fat 0.047g 0.041g 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
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more FatsFats +33.3%
Contains more CarbsCarbs +49.6%
Contains more ProteinProtein +26.3%
Contains more OtherOther +13.1%
~equal in Water ~87.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +14.6%
Contains more Poly. FatPolyunsaturated fat +38.6%
~equal in Saturated fat ~0.027g

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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. 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.