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Mulberry vs Kiwifruit - In-Depth Nutrition Comparison

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How are Mulberry and Kiwifruit different?

  • Mulberry is richer in Iron, and Vitamin B2, while Kiwifruit is higher in Vitamin C, Vitamin K, Copper, and Fiber.
  • Kiwifruit covers your daily need of Vitamin C 63% more than Mulberry.
  • Mulberry contains 6 times more Iron than Kiwifruit. Mulberry contains 1.85mg of Iron, while Kiwifruit contains 0.31mg.

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

Infographic

Mulberry vs Kiwifruit 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 Iron +496.8%
Contains more Calcium +14.7%
Contains more Phosphorus +11.8%
Contains more Potassium +60.8%
Contains more Copper +116.7%
Contains more Zinc +16.7%
Contains less Sodium -70%
Equal in Magnesium - 17
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Contains more Iron +496.8%
Contains more Calcium +14.7%
Contains more Phosphorus +11.8%
Contains more Potassium +60.8%
Contains more Copper +116.7%
Contains more Zinc +16.7%
Contains less Sodium -70%
Equal in Magnesium - 17

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 B2 +304%
Contains more Vitamin B3 +81.8%
Contains more Vitamin C +154.7%
Contains more Vitamin A +248%
Contains more Vitamin E +67.8%
Contains more Vitamin B6 +26%
Contains more Vitamin K +416.7%
Contains more Folate +316.7%
Equal in Vitamin B1 - 0.027
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Contains more Vitamin B2 +304%
Contains more Vitamin B3 +81.8%
Contains more Vitamin C +154.7%
Contains more Vitamin A +248%
Contains more Vitamin E +67.8%
Contains more Vitamin B6 +26%
Contains more Vitamin K +416.7%
Contains more Folate +316.7%
Equal in Vitamin B1 - 0.027

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Kiwifruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18
Mulberry
42
Kiwifruit
Mineral Summary Score
19
Mulberry
15
Kiwifruit

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
9%
Mulberry
7%
Kiwifruit
Carbohydrates
10%
Mulberry
15%
Kiwifruit
Fats
2%
Mulberry
2%
Kiwifruit

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  2. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.