Side-by-Side Comparison

Kiwi (Kiwifruit) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean sliced green kiwi displaying emerald flesh and tiny black seeds

fruits

Kiwi (Kiwifruit)

61Calories

1.1Protein

3.0Fiber

92.7Vit C

View Details

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-62%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 61 kcal, 38 kcal less).

Higher Protein

+151%

Spinach (Raw)

Spinach (Raw) provides 2.9 g vs 1.1 g in Kiwi (Kiwifruit) (+1.7 g, +151%).

Higher Dietary Fiber

+36%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 3.0 g vs 2.2 g in Spinach (Raw) (+0.80 g, +36%).

Higher Vitamin C

+230%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 92.7 mg vs 28.1 mg in Spinach (Raw) (+64.6 mg, +230%).

Comparing per 100 g standard edible portion.

Nutrient

Kiwi (Kiwifruit)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

61 kcal3% DV

Spinach (Raw)

23 kcal1% DV

Kiwi (Kiwifruit) provides 61 kcal vs 23 kcal in Spinach (Raw) (+38 kcal, +165%).

ProteinSpinach (Raw) higher

Kiwi (Kiwifruit)

1.1 g2% DV

Spinach (Raw)

2.9 g6% DV

Spinach (Raw) provides 2.9 g vs 1.1 g in Kiwi (Kiwifruit) (+1.7 g, +151%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.7 g5% DV

Spinach (Raw)

3.6 g1% DV

Kiwi (Kiwifruit) provides 14.7 g vs 3.6 g in Spinach (Raw) (+11.0 g, +304%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

3.0 g11% DV

Spinach (Raw)

2.2 g8% DV

Kiwi (Kiwifruit) provides 3.0 g vs 2.2 g in Spinach (Raw) (+0.80 g, +36%).

Total FatKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.52 g1% DV

Spinach (Raw)

0.39 g1% DV

Kiwi (Kiwifruit) provides 0.52 g vs 0.39 g in Spinach (Raw) (+0.13 g, +33%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

9.0 g18% DV

Spinach (Raw)

0.42 g1% DV

Kiwi (Kiwifruit) provides 9.0 g vs 0.42 g in Spinach (Raw) (+8.6 g, +2040%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

92.7 mg103% DV

Spinach (Raw)

28.1 mg31% DV

Kiwi (Kiwifruit) provides 92.7 mg vs 28.1 mg in Spinach (Raw) (+64.6 mg, +230%).

Vitamin A (RAE)Spinach (Raw) higher

Kiwi (Kiwifruit)

4.0 µg

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 4.0 µg in Kiwi (Kiwifruit) (+465 µg, +11625%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Spinach (Raw)

0 µg

Both Kiwi (Kiwifruit) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Kiwi (Kiwifruit)

1.5 mg10% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 1.5 mg in Kiwi (Kiwifruit) (+0.57 mg, +39%).

Vitamin KSpinach (Raw) higher

Kiwi (Kiwifruit)

40 µg34% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 40 µg in Kiwi (Kiwifruit) (+443 µg, +1098%).

Folate (DFE)Spinach (Raw) higher

Kiwi (Kiwifruit)

25 µg6% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 25 µg in Kiwi (Kiwifruit) (+169 µg, +676%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Kiwi (Kiwifruit)

0.03 mg2% DV

Spinach (Raw)

0.08 mg7% DV

Spinach (Raw) provides slightly more thiamin (vitamin b1) (0.08 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Kiwi (Kiwifruit)

0.03 mg2% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.03 mg).

Niacin (Vitamin B3)Spinach (Raw) higher

Kiwi (Kiwifruit)

0.34 mg2% DV

Spinach (Raw)

0.72 mg5% DV

Spinach (Raw) provides 0.72 mg vs 0.34 mg in Kiwi (Kiwifruit) (+0.38 mg, +112%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.18 mg4% DV

Spinach (Raw)

0.07 mg1% DV

Kiwi (Kiwifruit) provides slightly more pantothenic acid (b5) (0.18 mg vs 0.07 mg).

Vitamin B6Spinach (Raw) higher

Kiwi (Kiwifruit)

0.06 mg4% DV

Spinach (Raw)

0.20 mg11% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.06 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Spinach (Raw)

0 µg

Both Kiwi (Kiwifruit) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Kiwi (Kiwifruit)

3.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 3.0 mg in Kiwi (Kiwifruit) (+76.0 mg, +2533%).

PotassiumSpinach (Raw) higher

Kiwi (Kiwifruit)

312 mg7% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 312 mg in Kiwi (Kiwifruit) (+246 mg, +79%).

CalciumSpinach (Raw) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 34.0 mg in Kiwi (Kiwifruit) (+65.0 mg, +191%).

IronSpinach (Raw) higher

Kiwi (Kiwifruit)

0.31 mg2% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 0.31 mg in Kiwi (Kiwifruit) (+2.4 mg, +774%).

MagnesiumSpinach (Raw) higher

Kiwi (Kiwifruit)

17.0 mg4% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 17.0 mg in Kiwi (Kiwifruit) (+62.0 mg, +365%).

PhosphorusSpinach (Raw) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Spinach (Raw)

49.0 mg4% DV

Spinach (Raw) provides 49.0 mg vs 34.0 mg in Kiwi (Kiwifruit) (+15.0 mg, +44%).

ZincSpinach (Raw) higher

Kiwi (Kiwifruit)

0.14 mg1% DV

Spinach (Raw)

0.53 mg5% DV

Spinach (Raw) provides 0.53 mg vs 0.14 mg in Kiwi (Kiwifruit) (+0.39 mg, +279%).

Lipids1 nutrients

Saturated FatSimilar

Kiwi (Kiwifruit)

0.03 g

Spinach (Raw)

0.06 g

Both Kiwi (Kiwifruit) and Spinach (Raw) provide similar amounts of saturated fat (0.03 g).

Nutrient

Kiwi (Kiwifruit)69 g (1 medium kiwi (69 g))

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

42 kcal2% DV

Spinach (Raw)

7 kcal

Kiwi (Kiwifruit) provides 42 kcal vs 7 kcal in Spinach (Raw) (+35 kcal, +510%).

ProteinSpinach (Raw) higher

Kiwi (Kiwifruit)

0.79 g2% DV

Spinach (Raw)

0.86 g2% DV

Spinach (Raw) provides 0.86 g vs 0.79 g in Kiwi (Kiwifruit) (+0.07 g, +9%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

10.1 g4% DV

Spinach (Raw)

1.1 g

Kiwi (Kiwifruit) provides 10.1 g vs 1.1 g in Spinach (Raw) (+9.0 g, +829%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.1 g7% DV

Spinach (Raw)

0.66 g2% DV

Kiwi (Kiwifruit) provides 2.1 g vs 0.66 g in Spinach (Raw) (+1.4 g, +214%).

Total FatKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.36 g

Spinach (Raw)

0.12 g

Kiwi (Kiwifruit) provides 0.36 g vs 0.12 g in Spinach (Raw) (+0.24 g, +207%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.2 g12% DV

Spinach (Raw)

0.13 g

Kiwi (Kiwifruit) provides 6.2 g vs 0.13 g in Spinach (Raw) (+6.1 g, +4823%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

64.0 mg71% DV

Spinach (Raw)

8.4 mg9% DV

Kiwi (Kiwifruit) provides 64.0 mg vs 8.4 mg in Spinach (Raw) (+55.5 mg, +659%).

Vitamin A (RAE)Spinach (Raw) higher

Kiwi (Kiwifruit)

2.8 µg

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 2.8 µg in Kiwi (Kiwifruit) (+138 µg, +4998%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Spinach (Raw)

0 µg

Both Kiwi (Kiwifruit) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.0 mg7% DV

Spinach (Raw)

0.61 mg4% DV

Kiwi (Kiwifruit) provides 1.0 mg vs 0.61 mg in Spinach (Raw) (+0.40 mg, +65%).

Vitamin KSpinach (Raw) higher

Kiwi (Kiwifruit)

28 µg23% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 28 µg in Kiwi (Kiwifruit) (+117 µg, +421%).

Folate (DFE)Spinach (Raw) higher

Kiwi (Kiwifruit)

17 µg4% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 17 µg in Kiwi (Kiwifruit) (+41 µg, +237%).

Thiamin (Vitamin B1)Similar

Kiwi (Kiwifruit)

0.02 mg2% DV

Spinach (Raw)

0.02 mg2% DV

Both Kiwi (Kiwifruit) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.02 mg).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.02 mg1% DV

Spinach (Raw)

0.06 mg4% DV

Both Kiwi (Kiwifruit) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Similar

Kiwi (Kiwifruit)

0.24 mg1% DV

Spinach (Raw)

0.22 mg1% DV

Both Kiwi (Kiwifruit) and Spinach (Raw) provide similar amounts of niacin (vitamin b3) (0.24 mg).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.13 mg3% DV

Spinach (Raw)

0.02 mg

Kiwi (Kiwifruit) provides slightly more pantothenic acid (b5) (0.13 mg vs 0.02 mg).

Vitamin B6Similar

Kiwi (Kiwifruit)

0.04 mg3% DV

Spinach (Raw)

0.06 mg3% DV

Both Kiwi (Kiwifruit) and Spinach (Raw) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Spinach (Raw)

0 µg

Both Kiwi (Kiwifruit) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Kiwi (Kiwifruit)

2.1 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 2.1 mg in Kiwi (Kiwifruit) (+21.6 mg, +1045%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

215 mg5% DV

Spinach (Raw)

167 mg4% DV

Kiwi (Kiwifruit) provides 215 mg vs 167 mg in Spinach (Raw) (+47.9 mg, +29%).

CalciumSpinach (Raw) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Spinach (Raw)

29.7 mg2% DV

Spinach (Raw) provides 29.7 mg vs 23.5 mg in Kiwi (Kiwifruit) (+6.2 mg, +27%).

IronSpinach (Raw) higher

Kiwi (Kiwifruit)

0.21 mg1% DV

Spinach (Raw)

0.81 mg5% DV

Spinach (Raw) provides 0.81 mg vs 0.21 mg in Kiwi (Kiwifruit) (+0.60 mg, +280%).

MagnesiumSpinach (Raw) higher

Kiwi (Kiwifruit)

11.7 mg3% DV

Spinach (Raw)

23.7 mg6% DV

Spinach (Raw) provides 23.7 mg vs 11.7 mg in Kiwi (Kiwifruit) (+12.0 mg, +102%).

PhosphorusKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Spinach (Raw)

14.7 mg1% DV

Kiwi (Kiwifruit) provides 23.5 mg vs 14.7 mg in Spinach (Raw) (+8.8 mg, +60%).

ZincSpinach (Raw) higher

Kiwi (Kiwifruit)

0.10 mg1% DV

Spinach (Raw)

0.16 mg1% DV

Spinach (Raw) provides slightly more zinc (0.16 mg vs 0.10 mg).

Lipids1 nutrients

Saturated FatSimilar

Kiwi (Kiwifruit)

0.02 g

Spinach (Raw)

0.02 g

Both Kiwi (Kiwifruit) and Spinach (Raw) provide similar amounts of saturated fat (0.02 g).

Nutrient

Kiwi (Kiwifruit)Amount per 100 kcal (164 g)

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Kiwi (Kiwifruit) and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinach (Raw) higher

Kiwi (Kiwifruit)

1.9 g4% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 1.9 g in Kiwi (Kiwifruit) (+10.6 g, +565%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

24.0 g9% DV

Spinach (Raw)

15.8 g6% DV

Kiwi (Kiwifruit) provides 24.0 g vs 15.8 g in Spinach (Raw) (+8.3 g, +52%).

Dietary FiberSpinach (Raw) higher

Kiwi (Kiwifruit)

4.9 g18% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 4.9 g in Kiwi (Kiwifruit) (+4.7 g, +95%).

Total FatSpinach (Raw) higher

Kiwi (Kiwifruit)

0.85 g1% DV

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 0.85 g in Kiwi (Kiwifruit) (+0.84 g, +99%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.7 g29% DV

Spinach (Raw)

1.8 g4% DV

Kiwi (Kiwifruit) provides 14.7 g vs 1.8 g in Spinach (Raw) (+12.9 g, +707%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

152 mg169% DV

Spinach (Raw)

122 mg136% DV

Kiwi (Kiwifruit) provides 152 mg vs 122 mg in Spinach (Raw) (+29.8 mg, +24%).

Vitamin A (RAE)Spinach (Raw) higher

Kiwi (Kiwifruit)

6.6 µg1% DV

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 6.6 µg in Kiwi (Kiwifruit) (+2,034 µg, +31000%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Spinach (Raw)

0 µg

Both Kiwi (Kiwifruit) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Kiwi (Kiwifruit)

2.4 mg16% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 2.4 mg in Kiwi (Kiwifruit) (+6.4 mg, +269%).

Vitamin KSpinach (Raw) higher

Kiwi (Kiwifruit)

66 µg55% DV

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 66 µg in Kiwi (Kiwifruit) (+2,035 µg, +3078%).

Folate (DFE)Spinach (Raw) higher

Kiwi (Kiwifruit)

41 µg10% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 41 µg in Kiwi (Kiwifruit) (+803 µg, +1958%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Kiwi (Kiwifruit)

0.04 mg4% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.04 mg in Kiwi (Kiwifruit) (+0.30 mg, +666%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Kiwi (Kiwifruit)

0.04 mg3% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.04 mg in Kiwi (Kiwifruit) (+0.78 mg, +1905%).

Niacin (Vitamin B3)Spinach (Raw) higher

Kiwi (Kiwifruit)

0.56 mg3% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 0.56 mg in Kiwi (Kiwifruit) (+2.6 mg, +463%).

Pantothenic Acid (B5)Similar

Kiwi (Kiwifruit)

0.30 mg6% DV

Spinach (Raw)

0.28 mg6% DV

Both Kiwi (Kiwifruit) and Spinach (Raw) provide similar amounts of pantothenic acid (b5) (0.30 mg).

Vitamin B6Spinach (Raw) higher

Kiwi (Kiwifruit)

0.10 mg6% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.10 mg in Kiwi (Kiwifruit) (+0.74 mg, +721%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Spinach (Raw)

0 µg

Both Kiwi (Kiwifruit) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Kiwi (Kiwifruit)

4.9 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 4.9 mg in Kiwi (Kiwifruit) (+339 mg, +6885%).

PotassiumSpinach (Raw) higher

Kiwi (Kiwifruit)

512 mg11% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 512 mg in Kiwi (Kiwifruit) (+1,916 mg, +374%).

CalciumSpinach (Raw) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 55.8 mg in Kiwi (Kiwifruit) (+375 mg, +672%).

IronSpinach (Raw) higher

Kiwi (Kiwifruit)

0.51 mg3% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 0.51 mg in Kiwi (Kiwifruit) (+11.3 mg, +2219%).

MagnesiumSpinach (Raw) higher

Kiwi (Kiwifruit)

27.9 mg7% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 27.9 mg in Kiwi (Kiwifruit) (+316 mg, +1133%).

PhosphorusSpinach (Raw) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 55.8 mg in Kiwi (Kiwifruit) (+157 mg, +282%).

ZincSpinach (Raw) higher

Kiwi (Kiwifruit)

0.23 mg2% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.23 mg in Kiwi (Kiwifruit) (+2.1 mg, +904%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Kiwi (Kiwifruit)

0.05 g

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.05 g in Kiwi (Kiwifruit) (+0.23 g, +476%).

Nutrient

Kiwi (Kiwifruit)Normalized to 300 kcal (492 g)

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Kiwi (Kiwifruit) and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Kiwi (Kiwifruit)

5.6 g11% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 5.6 g in Kiwi (Kiwifruit) (+31.7 g, +565%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

72.1 g26% DV

Spinach (Raw)

47.3 g17% DV

Kiwi (Kiwifruit) provides 72.1 g vs 47.3 g in Spinach (Raw) (+24.8 g, +52%).

Dietary FiberSpinach (Raw) higher

Kiwi (Kiwifruit)

14.8 g53% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 14.8 g in Kiwi (Kiwifruit) (+13.9 g, +94%).

Total FatSpinach (Raw) higher

Kiwi (Kiwifruit)

2.6 g3% DV

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 2.6 g in Kiwi (Kiwifruit) (+2.5 g, +99%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

44.2 g88% DV

Spinach (Raw)

5.5 g11% DV

Kiwi (Kiwifruit) provides 44.2 g vs 5.5 g in Spinach (Raw) (+38.8 g, +708%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

456 mg507% DV

Spinach (Raw)

366 mg407% DV

Kiwi (Kiwifruit) provides 456 mg vs 366 mg in Spinach (Raw) (+89.7 mg, +24%).

Vitamin A (RAE)Spinach (Raw) higher

Kiwi (Kiwifruit)

20 µg2% DV

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 20 µg in Kiwi (Kiwifruit) (+6,096 µg, +30976%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Spinach (Raw)

0 µg

Both Kiwi (Kiwifruit) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Kiwi (Kiwifruit)

7.2 mg48% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 7.2 mg in Kiwi (Kiwifruit) (+19.3 mg, +269%).

Vitamin KSpinach (Raw) higher

Kiwi (Kiwifruit)

198 µg165% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 198 µg in Kiwi (Kiwifruit) (+6,099 µg, +3076%).

Folate (DFE)Spinach (Raw) higher

Kiwi (Kiwifruit)

123 µg31% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 123 µg in Kiwi (Kiwifruit) (+2,407 µg, +1957%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Kiwi (Kiwifruit)

0.13 mg11% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.13 mg in Kiwi (Kiwifruit) (+0.88 mg, +666%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Kiwi (Kiwifruit)

0.12 mg9% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.12 mg in Kiwi (Kiwifruit) (+2.3 mg, +1904%).

Niacin (Vitamin B3)Spinach (Raw) higher

Kiwi (Kiwifruit)

1.7 mg10% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 1.7 mg in Kiwi (Kiwifruit) (+7.8 mg, +463%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.90 mg18% DV

Spinach (Raw)

0.85 mg17% DV

Kiwi (Kiwifruit) provides 0.90 mg vs 0.85 mg in Spinach (Raw) (+0.05 mg, +6%).

Vitamin B6Spinach (Raw) higher

Kiwi (Kiwifruit)

0.31 mg18% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.31 mg in Kiwi (Kiwifruit) (+2.2 mg, +720%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Spinach (Raw)

0 µg

Both Kiwi (Kiwifruit) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Kiwi (Kiwifruit)

14.8 mg1% DV

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 14.8 mg in Kiwi (Kiwifruit) (+1,015 mg, +6879%).

PotassiumSpinach (Raw) higher

Kiwi (Kiwifruit)

1,535 mg33% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 1,535 mg in Kiwi (Kiwifruit) (+5,741 mg, +374%).

CalciumSpinach (Raw) higher

Kiwi (Kiwifruit)

167 mg13% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 167 mg in Kiwi (Kiwifruit) (+1,124 mg, +672%).

IronSpinach (Raw) higher

Kiwi (Kiwifruit)

1.5 mg8% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 1.5 mg in Kiwi (Kiwifruit) (+33.8 mg, +2217%).

MagnesiumSpinach (Raw) higher

Kiwi (Kiwifruit)

83.6 mg20% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 83.6 mg in Kiwi (Kiwifruit) (+947 mg, +1132%).

PhosphorusSpinach (Raw) higher

Kiwi (Kiwifruit)

167 mg13% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 167 mg in Kiwi (Kiwifruit) (+472 mg, +282%).

ZincSpinach (Raw) higher

Kiwi (Kiwifruit)

0.69 mg6% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 0.69 mg in Kiwi (Kiwifruit) (+6.2 mg, +903%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Kiwi (Kiwifruit)

0.14 g1% DV

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.14 g in Kiwi (Kiwifruit) (+0.68 g, +476%).

Kiwi (Kiwifruit) vs Spinach (Raw)

Kiwi (Kiwifruit)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary