Spinach vs. Kiwi — In-Depth Nutrition Comparison
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What are the main differences between spinach and kiwi?
- Spinach is richer in vitamin K, vitamin A, iron, manganese, folate, magnesium, vitamin B2, vitamin B6, and calcium, while kiwi is higher in vitamin C.
- Spinach's daily need coverage for vitamin K is 378% higher.
- Kiwi has 120 times less vitamin A than spinach. Spinach has 10481IU of vitamin A, while kiwi has 87IU.
- Kiwi has a higher glycemic index (58) than spinach (32).
We used Spinach, cooked, boiled, drained, without salt and Kiwifruit, green, raw types in this comparison.
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 more MagnesiumMagnesium | +411.8% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +49.4% |
| Contains more IronIron | +1051.6% |
| Contains more CopperCopper | +33.8% |
| Contains more ZincZinc | +442.9% |
| Contains more PhosphorusPhosphorus | +64.7% |
| Contains more ManganeseManganese | +854.1% |
| Contains more SeleniumSelenium | +650% |
| Contains less SodiumSodium | -95.7% |
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 AVitamin A | +13000% |
| Contains more Vitamin EVitamin E | +42.5% |
| Contains more Vitamin B1Vitamin B1 | +251.9% |
| Contains more Vitamin B2Vitamin B2 | +844% |
| Contains more Vitamin B3Vitamin B3 | +43.7% |
| Contains more Vitamin B6Vitamin B6 | +284.1% |
| Contains more Vitamin KVitamin K | +1124.8% |
| Contains more FolateFolate | +484% |
| Contains more CholineCholine | +152.6% |
| Contains more Vitamin CVitamin C | +845.9% |
| Contains more Vitamin B5Vitamin B5 | +26.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 40.3µg | 378% |
| Vitamin C | 9.8mg | 92.7mg | 92% |
| Vitamin A | 524µg | 4µg | 58% |
| Iron | 3.57mg | 0.31mg | 41% |
| Manganese | 0.935mg | 0.098mg | 36% |
| Folate | 146µg | 25µg | 30% |
| Magnesium | 87mg | 17mg | 17% |
| Vitamin B2 | 0.236mg | 0.025mg | 16% |
| Vitamin B6 | 0.242mg | 0.063mg | 14% |
| Calcium | 136mg | 34mg | 10% |
| Vitamin B1 | 0.095mg | 0.027mg | 6% |
| Zinc | 0.76mg | 0.14mg | 6% |
| Fructose | 4.35g | 5% | |
| Potassium | 466mg | 312mg | 5% |
| Copper | 0.174mg | 0.13mg | 5% |
| Protein | 2.97g | 1.14g | 4% |
| Vitamin E | 2.08mg | 1.46mg | 4% |
| Carbs | 3.75g | 14.66g | 4% |
| Sodium | 70mg | 3mg | 3% |
| Phosphorus | 56mg | 34mg | 3% |
| Choline | 19.7mg | 7.8mg | 2% |
| Selenium | 1.5µg | 0.2µg | 2% |
| Fiber | 2.4g | 3g | 2% |
| Calories | 23kcal | 61kcal | 2% |
| Polyunsaturated fat | 0.109g | 0.287g | 1% |
| Vitamin B5 | 0.145mg | 0.183mg | 1% |
| Vitamin B3 | 0.49mg | 0.341mg | 1% |
| Fats | 0.26g | 0.52g | 0% |
| Net carbs | 1.35g | 11.66g | N/A |
| Sugar | 0.43g | 8.99g | N/A |
| Saturated fat | 0.043g | 0.029g | 0% |
| Monounsaturated fat | 0.006g | 0.047g | 0% |
| Tryptophan | 0.04mg | 0.015mg | 0% |
| Threonine | 0.127mg | 0.047mg | 0% |
| Isoleucine | 0.152mg | 0.051mg | 0% |
| Leucine | 0.231mg | 0.066mg | 0% |
| Lysine | 0.182mg | 0.061mg | 0% |
| Methionine | 0.055mg | 0.024mg | 0% |
| Phenylalanine | 0.134mg | 0.044mg | 0% |
| Valine | 0.168mg | 0.057mg | 0% |
| Histidine | 0.066mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +160.5% |
| Contains more OtherOther | +196.7% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +290.9% |
~equal in
Water
~83.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.6% |
| Contains more Mono. FatMonounsaturated fat | +683.3% |
| Contains more Poly. FatPolyunsaturated fat | +163.3% |
