Kiwi vs. Spinach — In-Depth Nutrition Comparison
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What are the main differences between kiwi and spinach?
- Kiwi is richer in vitamin C, while spinach is higher in vitamin K, vitamin A, iron, manganese, folate, magnesium, vitamin B2, vitamin B6, and calcium.
- Spinach's daily need coverage for vitamin K is 378% higher.
- Spinach has 9 times less vitamin C than kiwi. Kiwi has 92.7mg of vitamin C, while spinach has 9.8mg.
- Kiwi has a higher glycemic index (58) than spinach (32).
We used Kiwifruit, green, raw and Spinach, cooked, boiled, drained, without salt types in this comparison.
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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.
| Contains less SodiumSodium | -95.7% |
| Contains more MagnesiumMagnesium | +411.8% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +49.4% |
| Contains more IronIron | +1051.6% |
| Contains more CopperCopper | +33.8% |
| Contains more ZincZinc | +442.9% |
| Contains more PhosphorusPhosphorus | +64.7% |
| Contains more ManganeseManganese | +854.1% |
| Contains more SeleniumSelenium | +650% |
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.
| Contains more Vitamin CVitamin C | +845.9% |
| Contains more Vitamin B5Vitamin B5 | +26.2% |
| Contains more Vitamin AVitamin A | +13000% |
| Contains more Vitamin EVitamin E | +42.5% |
| Contains more Vitamin B1Vitamin B1 | +251.9% |
| Contains more Vitamin B2Vitamin B2 | +844% |
| Contains more Vitamin B3Vitamin B3 | +43.7% |
| Contains more Vitamin B6Vitamin B6 | +284.1% |
| Contains more Vitamin KVitamin K | +1124.8% |
| Contains more FolateFolate | +484% |
| Contains more CholineCholine | +152.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 40.3µg | 493.6µg | 378% |
| Vitamin C | 92.7mg | 9.8mg | 92% |
| Vitamin A | 4µg | 524µg | 58% |
| Iron | 0.31mg | 3.57mg | 41% |
| Manganese | 0.098mg | 0.935mg | 36% |
| Folate | 25µg | 146µg | 30% |
| Magnesium | 17mg | 87mg | 17% |
| Vitamin B2 | 0.025mg | 0.236mg | 16% |
| Vitamin B6 | 0.063mg | 0.242mg | 14% |
| Calcium | 34mg | 136mg | 10% |
| Vitamin B1 | 0.027mg | 0.095mg | 6% |
| Zinc | 0.14mg | 0.76mg | 6% |
| Fructose | 4.35g | 5% | |
| Potassium | 312mg | 466mg | 5% |
| Copper | 0.13mg | 0.174mg | 5% |
| Protein | 1.14g | 2.97g | 4% |
| Vitamin E | 1.46mg | 2.08mg | 4% |
| Carbs | 14.66g | 3.75g | 4% |
| Sodium | 3mg | 70mg | 3% |
| Phosphorus | 34mg | 56mg | 3% |
| Choline | 7.8mg | 19.7mg | 2% |
| Selenium | 0.2µg | 1.5µg | 2% |
| Fiber | 3g | 2.4g | 2% |
| Calories | 61kcal | 23kcal | 2% |
| Polyunsaturated fat | 0.287g | 0.109g | 1% |
| Vitamin B5 | 0.183mg | 0.145mg | 1% |
| Vitamin B3 | 0.341mg | 0.49mg | 1% |
| Fats | 0.52g | 0.26g | 0% |
| Net carbs | 11.66g | 1.35g | N/A |
| Sugar | 8.99g | 0.43g | N/A |
| Saturated fat | 0.029g | 0.043g | 0% |
| Monounsaturated fat | 0.047g | 0.006g | 0% |
| Tryptophan | 0.015mg | 0.04mg | 0% |
| Threonine | 0.047mg | 0.127mg | 0% |
| Isoleucine | 0.051mg | 0.152mg | 0% |
| Leucine | 0.066mg | 0.231mg | 0% |
| Lysine | 0.061mg | 0.182mg | 0% |
| Methionine | 0.024mg | 0.055mg | 0% |
| Phenylalanine | 0.044mg | 0.134mg | 0% |
| Valine | 0.057mg | 0.168mg | 0% |
| Histidine | 0.027mg | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +290.9% |
| Contains more ProteinProtein | +160.5% |
| Contains more OtherOther | +196.7% |
~equal in
Water
~91.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.6% |
| Contains more Mono. FatMonounsaturated fat | +683.3% |
| Contains more Poly. FatPolyunsaturated fat | +163.3% |
