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Kiwifruit vs. Spinach raw — In-Depth Nutrition Comparison

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A recap on differences between Kiwifruit and Spinach raw

  • Kiwifruit is higher in Vitamin C, yet Spinach raw is higher in Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Magnesium, Vitamin B2, Vitamin B6, and Potassium.
  • Spinach raw covers your daily Vitamin K needs 369% more than Kiwifruit.
  • Kiwifruit contains 3 times more Vitamin C than Spinach raw. While Kiwifruit contains 92.7mg of Vitamin C, Spinach raw contains only 28.1mg.

Food varieties used in this article are Kiwifruit, green, raw and Spinach, raw.

Infographic

Kiwifruit vs Spinach raw 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.
Contains less Sodium -96.2%
Contains more Calcium +191.2%
Contains more Iron +774.2%
Contains more Magnesium +364.7%
Contains more Phosphorus +44.1%
Contains more Potassium +78.8%
Contains more Zinc +278.6%
Contains more Manganese +815.3%
Contains more Selenium +400%
Equal in Copper - 0.13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains less Sodium -96.2%
Contains more Calcium +191.2%
Contains more Iron +774.2%
Contains more Magnesium +364.7%
Contains more Phosphorus +44.1%
Contains more Potassium +78.8%
Contains more Zinc +278.6%
Contains more Manganese +815.3%
Contains more Selenium +400%
Equal in Copper - 0.13

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 C +229.9%
Contains more Vitamin B5 +181.5%
Contains more Vitamin A +10678.2%
Contains more Vitamin E +39%
Contains more Vitamin B1 +188.9%
Contains more Vitamin B2 +656%
Contains more Vitamin B3 +112.3%
Contains more Vitamin B6 +209.5%
Contains more Folate +676%
Contains more Choline +147.4%
Contains more Vitamin K +1098.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Contains more Vitamin C +229.9%
Contains more Vitamin B5 +181.5%
Contains more Vitamin A +10678.2%
Contains more Vitamin E +39%
Contains more Vitamin B1 +188.9%
Contains more Vitamin B2 +656%
Contains more Vitamin B3 +112.3%
Contains more Vitamin B6 +209.5%
Contains more Folate +676%
Contains more Choline +147.4%
Contains more Vitamin K +1098.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +33.3%
Contains more Carbs +303.9%
Contains more Protein +150.9%
Contains more Other +182%
Equal in Water - 91.4
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Fats +33.3%
Contains more Carbs +303.9%
Contains more Protein +150.9%
Contains more Other +182%
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -54%
Contains more Monounsaturated Fat +370%
Contains more Polyunsaturated fat +73.9%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains less Saturated Fat -54%
Contains more Monounsaturated Fat +370%
Contains more Polyunsaturated fat +73.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +114.3%
Contains more Glucose +3636.4%
Contains more Fructose +2800%
Contains more Maltose +∞%
Contains more Galactose +70%
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Sucrose +114.3%
Contains more Glucose +3636.4%
Contains more Fructose +2800%
Contains more Maltose +∞%
Contains more Galactose +70%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Spinach raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Spinach raw Opinion
Net carbs 11.66g 1.43g Kiwifruit
Protein 1.14g 2.86g Spinach raw
Fats 0.52g 0.39g Kiwifruit
Carbs 14.66g 3.63g Kiwifruit
Calories 61kcal 23kcal Kiwifruit
Fructose 4.35g 0.15g Kiwifruit
Sugar 8.99g 0.42g Spinach raw
Fiber 3g 2.2g Kiwifruit
Calcium 34mg 99mg Spinach raw
Iron 0.31mg 2.71mg Spinach raw
Magnesium 17mg 79mg Spinach raw
Phosphorus 34mg 49mg Spinach raw
Potassium 312mg 558mg Spinach raw
Sodium 3mg 79mg Kiwifruit
Zinc 0.14mg 0.53mg Spinach raw
Copper 0.13mg 0.13mg
Manganese 0.098mg 0.897mg Spinach raw
Selenium 0.2µg 1µg Spinach raw
Vitamin A 87IU 9377IU Spinach raw
Vitamin A RAE 4µg 469µg Spinach raw
Vitamin E 1.46mg 2.03mg Spinach raw
Vitamin C 92.7mg 28.1mg Kiwifruit
Vitamin B1 0.027mg 0.078mg Spinach raw
Vitamin B2 0.025mg 0.189mg Spinach raw
Vitamin B3 0.341mg 0.724mg Spinach raw
Vitamin B5 0.183mg 0.065mg Kiwifruit
Vitamin B6 0.063mg 0.195mg Spinach raw
Folate 25µg 194µg Spinach raw
Choline 7.8mg 19.3mg Spinach raw
Vitamin K 40.3µg 482.9µg Spinach raw
Tryptophan 0.015mg 0.039mg Spinach raw
Threonine 0.047mg 0.122mg Spinach raw
Isoleucine 0.051mg 0.147mg Spinach raw
Leucine 0.066mg 0.223mg Spinach raw
Lysine 0.061mg 0.174mg Spinach raw
Methionine 0.024mg 0.053mg Spinach raw
Phenylalanine 0.044mg 0.129mg Spinach raw
Valine 0.057mg 0.161mg Spinach raw
Histidine 0.027mg 0.064mg Spinach raw
Saturated Fat 0.029g 0.063g Kiwifruit
Monounsaturated Fat 0.047g 0.01g Kiwifruit
Polyunsaturated fat 0.287g 0.165g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Kiwifruit
168%
Spinach raw
Minerals Daily Need Coverage Score
14%
Kiwifruit
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 8.57g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 26)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 76mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.034g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.