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Spinach raw vs. Kiwifruit — In-Depth Nutrition Comparison

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A recap on differences between Spinach raw and Kiwifruit

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

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

Infographic

Spinach raw vs Kiwifruit 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 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%
Contains less Sodium -96.2%
Equal in Copper - 0.13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 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%
Contains less Sodium -96.2%
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 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%
Contains more Vitamin C +229.9%
Contains more Vitamin B5 +181.5%
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%
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%
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%
Contains more Vitamin C +229.9%
Contains more Vitamin B5 +181.5%

Macronutrient Comparison

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

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%
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 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%
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
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 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.
Spinach raw Kiwifruit
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 Kiwifruit Opinion
Net carbs 1.43g 11.66g Kiwifruit
Protein 2.86g 1.14g Spinach raw
Fats 0.39g 0.52g Kiwifruit
Carbs 3.63g 14.66g Kiwifruit
Calories 23kcal 61kcal Kiwifruit
Fructose 0.15g 4.35g Kiwifruit
Sugar 0.42g 8.99g Spinach raw
Fiber 2.2g 3g Kiwifruit
Calcium 99mg 34mg Spinach raw
Iron 2.71mg 0.31mg Spinach raw
Magnesium 79mg 17mg Spinach raw
Phosphorus 49mg 34mg Spinach raw
Potassium 558mg 312mg Spinach raw
Sodium 79mg 3mg Kiwifruit
Zinc 0.53mg 0.14mg Spinach raw
Copper 0.13mg 0.13mg
Manganese 0.897mg 0.098mg Spinach raw
Selenium 1µg 0.2µg Spinach raw
Vitamin A 9377IU 87IU Spinach raw
Vitamin A RAE 469µg 4µg Spinach raw
Vitamin E 2.03mg 1.46mg Spinach raw
Vitamin C 28.1mg 92.7mg Kiwifruit
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 Kiwifruit
Vitamin B6 0.195mg 0.063mg Spinach raw
Folate 194µg 25µg Spinach raw
Choline 19.3mg 7.8mg Spinach raw
Vitamin K 482.9µg 40.3µg Spinach raw
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
Saturated Fat 0.063g 0.029g Kiwifruit
Monounsaturated Fat 0.01g 0.047g Kiwifruit
Polyunsaturated fat 0.165g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Kiwifruit
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
168%
Spinach raw
39%
Kiwifruit
Minerals Daily Need Coverage Score
45%
Spinach raw
14%
Kiwifruit

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