Kiwi vs. Spinach raw — In-Depth Nutrition Comparison
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A recap on differences between kiwi and spinach raw
- Kiwi is higher in vitamin C, yet spinach raw is higher in vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin B2, vitamin B6, and potassium.
- Spinach raw covers your daily vitamin K needs 369% more than kiwi.
- Kiwi contains 3 times more vitamin C than spinach raw. While kiwi contains 92.7mg of vitamin C, spinach raw contains only 28.1mg.
- The glycemic index of spinach raw is lower.
Food varieties used in this article are Kiwifruit, green, raw and Spinach, raw.
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.
| Contains less SodiumSodium | -96.2% |
| Contains more MagnesiumMagnesium | +364.7% |
| Contains more CalciumCalcium | +191.2% |
| Contains more PotassiumPotassium | +78.8% |
| Contains more IronIron | +774.2% |
| Contains more ZincZinc | +278.6% |
| Contains more PhosphorusPhosphorus | +44.1% |
| Contains more ManganeseManganese | +815.3% |
| Contains more SeleniumSelenium | +400% |
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 | +229.9% |
| Contains more Vitamin B5Vitamin B5 | +181.5% |
| Contains more Vitamin AVitamin A | +11625% |
| Contains more Vitamin EVitamin E | +39% |
| Contains more Vitamin B1Vitamin B1 | +188.9% |
| Contains more Vitamin B2Vitamin B2 | +656% |
| Contains more Vitamin B3Vitamin B3 | +112.3% |
| Contains more Vitamin B6Vitamin B6 | +209.5% |
| Contains more Vitamin KVitamin K | +1098.3% |
| Contains more FolateFolate | +676% |
| Contains more CholineCholine | +147.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more FatsFats | +33.3% |
| Contains more CarbsCarbs | +303.9% |
| Contains more ProteinProtein | +150.9% |
| Contains more OtherOther | +182% |
~equal in
Water
~91.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains less Sat. FatSaturated fat | -54% |
| Contains more Mono. FatMonounsaturated fat | +370% |
| Contains more Poly. FatPolyunsaturated fat | +73.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose | +114.3% |
| Contains more GlucoseGlucose | +3636.4% |
| Contains more FructoseFructose | +2800% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +70% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 40.3µg | 482.9µg | 369% |
| Vitamin C | 92.7mg | 28.1mg | 72% |
| Vitamin A | 4µg | 469µg | 52% |
| Folate | 25µg | 194µg | 42% |
| Manganese | 0.098mg | 0.897mg | 35% |
| Iron | 0.31mg | 2.71mg | 30% |
| Magnesium | 17mg | 79mg | 15% |
| Vitamin B2 | 0.025mg | 0.189mg | 13% |
| Vitamin B6 | 0.063mg | 0.195mg | 10% |
| Calcium | 34mg | 99mg | 7% |
| Potassium | 312mg | 558mg | 7% |
| Fructose | 4.35g | 0.15g | 5% |
| Vitamin E | 1.46mg | 2.03mg | 4% |
| Vitamin B1 | 0.027mg | 0.078mg | 4% |
| Zinc | 0.14mg | 0.53mg | 4% |
| Carbs | 14.66g | 3.63g | 4% |
| Sodium | 3mg | 79mg | 3% |
| Fiber | 3g | 2.2g | 3% |
| Protein | 1.14g | 2.86g | 3% |
| Phosphorus | 34mg | 49mg | 2% |
| Vitamin B5 | 0.183mg | 0.065mg | 2% |
| Choline | 7.8mg | 19.3mg | 2% |
| Vitamin B3 | 0.341mg | 0.724mg | 2% |
| Calories | 61kcal | 23kcal | 2% |
| Polyunsaturated fat | 0.287g | 0.165g | 1% |
| Selenium | 0.2µg | 1µg | 1% |
| Fats | 0.52g | 0.39g | 0% |
| Net carbs | 11.66g | 1.43g | N/A |
| Sugar | 8.99g | 0.42g | N/A |
| Copper | 0.13mg | 0.13mg | 0% |
| Saturated fat | 0.029g | 0.063g | 0% |
| Monounsaturated fat | 0.047g | 0.01g | 0% |
| Tryptophan | 0.015mg | 0.039mg | 0% |
| Threonine | 0.047mg | 0.122mg | 0% |
| Isoleucine | 0.051mg | 0.147mg | 0% |
| Leucine | 0.066mg | 0.223mg | 0% |
| Lysine | 0.061mg | 0.174mg | 0% |
| Methionine | 0.024mg | 0.053mg | 0% |
| Phenylalanine | 0.044mg | 0.129mg | 0% |
| Valine | 0.057mg | 0.161mg | 0% |
| Histidine | 0.027mg | 0.064mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
137%
Minerals Daily Need Coverage Score
14%
45%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 8.57g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 26)
Which food is cheaper?
Spinach raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 76mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.034g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)