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Spinach raw vs. Kiwi — In-Depth Nutrition Comparison

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A recap on differences between Spinach raw and Kiwi

  • Spinach raw is higher in Vitamin K, Vitamin A, Folate, Manganese, Iron, Magnesium, Vitamin B2, Vitamin B6, and Potassium, yet Kiwi is higher in Vitamin C.
  • Spinach raw covers your daily Vitamin K needs 369% more than Kiwi.
  • Spinach raw contains 117 times more Vitamin A than Kiwi. While Spinach raw contains 469µg of Vitamin A, Kiwi contains only 4µg.

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

Infographic

Spinach raw vs Kiwi 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Kiwi
1
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%
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%
Contains less SodiumSodium -96.2%
~equal in Copper ~0.13mg

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.
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 94% 563% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Kiwi
2
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% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +10678.2%
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%
Contains more Vitamin CVitamin C +229.9%
Contains more Vitamin B5Vitamin B5 +181.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated Fat: Sat. Fat 0.063 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Kiwi
3
8% 13% 79%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 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
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
Kiwi
5
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
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.
Spinach raw Kiwi
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 Spinach raw Kiwi Opinion
Calories 23kcal 61kcal Kiwi
Protein 2.86g 1.14g Spinach raw
Fats 0.39g 0.52g Kiwi
Vitamin C 28.1mg 92.7mg Kiwi
Net carbs 1.43g 11.66g Kiwi
Carbs 3.63g 14.66g Kiwi
Magnesium 79mg 17mg Spinach raw
Calcium 99mg 34mg Spinach raw
Potassium 558mg 312mg Spinach raw
Iron 2.71mg 0.31mg Spinach raw
Sugar 0.42g 8.99g Spinach raw
Fiber 2.2g 3g Kiwi
Copper 0.13mg 0.13mg
Zinc 0.53mg 0.14mg Spinach raw
Phosphorus 49mg 34mg Spinach raw
Sodium 79mg 3mg Kiwi
Vitamin A 9377IU 87IU Spinach raw
Vitamin A 469µg 4µg Spinach raw
Vitamin E 2.03mg 1.46mg Spinach raw
Manganese 0.897mg 0.098mg Spinach raw
Selenium 1µg 0.2µg Spinach raw
Vitamin B1 0.078mg 0.027mg Spinach raw
Vitamin B2 0.189mg 0.025mg Spinach raw
Vitamin B3 0.724mg 0.341mg Spinach raw
Vitamin B5 0.065mg 0.183mg Kiwi
Vitamin B6 0.195mg 0.063mg Spinach raw
Vitamin K 482.9µg 40.3µg Spinach raw
Folate 194µg 25µg Spinach raw
Choline 19.3mg 7.8mg Spinach raw
Saturated Fat 0.063g 0.029g Kiwi
Monounsaturated Fat 0.01g 0.047g Kiwi
Polyunsaturated fat 0.165g 0.287g Kiwi
Tryptophan 0.039mg 0.015mg Spinach raw
Threonine 0.122mg 0.047mg Spinach raw
Isoleucine 0.147mg 0.051mg Spinach raw
Leucine 0.223mg 0.066mg Spinach raw
Lysine 0.174mg 0.061mg Spinach raw
Methionine 0.053mg 0.024mg Spinach raw
Phenylalanine 0.129mg 0.044mg Spinach raw
Valine 0.161mg 0.057mg Spinach raw
Histidine 0.064mg 0.027mg Spinach raw
Fructose 0.15g 4.35g Kiwi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Kiwi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
168%
Spinach raw
39%
Kiwi
Minerals Daily Need Coverage Score
45%
Spinach raw
14%
Kiwi

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?
Kiwi
Kiwi contains less Sodium (difference - 76mg)
Which food is lower in Saturated Fat?
Kiwi
Kiwi 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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Kiwi - 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.