Side-by-Side Comparison

Spinach (Raw) vs Kiwi (Kiwifruit)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Clean sliced green kiwi displaying emerald flesh and tiny black seeds

fruits

Kiwi (Kiwifruit)

61Calories

1.1Protein

3.0Fiber

92.7Vit 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

Spinach (Raw)100 g edible portion

Kiwi (Kiwifruit)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Kiwi (Kiwifruit) higher

Spinach (Raw)

23 kcal1% DV

Kiwi (Kiwifruit)

61 kcal3% DV

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

ProteinSpinach (Raw) higher

Spinach (Raw)

2.9 g6% DV

Kiwi (Kiwifruit)

1.1 g2% DV

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

CarbohydratesKiwi (Kiwifruit) higher

Spinach (Raw)

3.6 g1% DV

Kiwi (Kiwifruit)

14.7 g5% DV

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

Dietary FiberKiwi (Kiwifruit) higher

Spinach (Raw)

2.2 g8% DV

Kiwi (Kiwifruit)

3.0 g11% DV

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

Total FatKiwi (Kiwifruit) higher

Spinach (Raw)

0.39 g1% DV

Kiwi (Kiwifruit)

0.52 g1% DV

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

Total SugarsKiwi (Kiwifruit) higher

Spinach (Raw)

0.42 g1% DV

Kiwi (Kiwifruit)

9.0 g18% DV

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

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Spinach (Raw)

28.1 mg31% DV

Kiwi (Kiwifruit)

92.7 mg103% DV

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

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

469 µg52% DV

Kiwi (Kiwifruit)

4.0 µg

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

Vitamin DSimilar

Spinach (Raw)

0 µg

Kiwi (Kiwifruit)

0 µg

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

Vitamin ESpinach (Raw) higher

Spinach (Raw)

2.0 mg14% DV

Kiwi (Kiwifruit)

1.5 mg10% DV

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

Vitamin KSpinach (Raw) higher

Spinach (Raw)

483 µg402% DV

Kiwi (Kiwifruit)

40 µg34% DV

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

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

194 µg49% DV

Kiwi (Kiwifruit)

25 µg6% DV

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

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

0.08 mg7% DV

Kiwi (Kiwifruit)

0.03 mg2% DV

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

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

0.19 mg15% DV

Kiwi (Kiwifruit)

0.03 mg2% DV

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

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

0.72 mg5% DV

Kiwi (Kiwifruit)

0.34 mg2% DV

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

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Spinach (Raw)

0.07 mg1% DV

Kiwi (Kiwifruit)

0.18 mg4% DV

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

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

0.20 mg11% DV

Kiwi (Kiwifruit)

0.06 mg4% DV

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

Vitamin B12Similar

Spinach (Raw)

0 µg

Kiwi (Kiwifruit)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

79.0 mg3% DV

Kiwi (Kiwifruit)

3.0 mg

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

PotassiumSpinach (Raw) higher

Spinach (Raw)

558 mg12% DV

Kiwi (Kiwifruit)

312 mg7% DV

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

CalciumSpinach (Raw) higher

Spinach (Raw)

99.0 mg8% DV

Kiwi (Kiwifruit)

34.0 mg3% DV

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

IronSpinach (Raw) higher

Spinach (Raw)

2.7 mg15% DV

Kiwi (Kiwifruit)

0.31 mg2% DV

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

MagnesiumSpinach (Raw) higher

Spinach (Raw)

79.0 mg19% DV

Kiwi (Kiwifruit)

17.0 mg4% DV

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

PhosphorusSpinach (Raw) higher

Spinach (Raw)

49.0 mg4% DV

Kiwi (Kiwifruit)

34.0 mg3% DV

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

ZincSpinach (Raw) higher

Spinach (Raw)

0.53 mg5% DV

Kiwi (Kiwifruit)

0.14 mg1% DV

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

Lipids1 nutrients

Saturated FatSimilar

Spinach (Raw)

0.06 g

Kiwi (Kiwifruit)

0.03 g

Both Spinach (Raw) and Kiwi (Kiwifruit) provide similar amounts of saturated fat (0.06 g).

Nutrient

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

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

Macronutrients6 nutrients

Calories (Energy)Kiwi (Kiwifruit) higher

Spinach (Raw)

7 kcal

Kiwi (Kiwifruit)

42 kcal2% DV

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

ProteinSpinach (Raw) higher

Spinach (Raw)

0.86 g2% DV

Kiwi (Kiwifruit)

0.79 g2% DV

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

CarbohydratesKiwi (Kiwifruit) higher

Spinach (Raw)

1.1 g

Kiwi (Kiwifruit)

10.1 g4% DV

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

Dietary FiberKiwi (Kiwifruit) higher

Spinach (Raw)

0.66 g2% DV

Kiwi (Kiwifruit)

2.1 g7% DV

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

Total FatKiwi (Kiwifruit) higher

Spinach (Raw)

0.12 g

Kiwi (Kiwifruit)

0.36 g

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

Total SugarsKiwi (Kiwifruit) higher

Spinach (Raw)

0.13 g

Kiwi (Kiwifruit)

6.2 g12% DV

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

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Spinach (Raw)

8.4 mg9% DV

Kiwi (Kiwifruit)

64.0 mg71% DV

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

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

141 µg16% DV

Kiwi (Kiwifruit)

2.8 µg

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

Vitamin DSimilar

Spinach (Raw)

0 µg

Kiwi (Kiwifruit)

0 µg

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

Vitamin EKiwi (Kiwifruit) higher

Spinach (Raw)

0.61 mg4% DV

Kiwi (Kiwifruit)

1.0 mg7% DV

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

Vitamin KSpinach (Raw) higher

Spinach (Raw)

145 µg121% DV

Kiwi (Kiwifruit)

28 µg23% DV

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

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

58 µg15% DV

Kiwi (Kiwifruit)

17 µg4% DV

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

Thiamin (Vitamin B1)Similar

Spinach (Raw)

0.02 mg2% DV

Kiwi (Kiwifruit)

0.02 mg2% DV

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

Riboflavin (Vitamin B2)Similar

Spinach (Raw)

0.06 mg4% DV

Kiwi (Kiwifruit)

0.02 mg1% DV

Both Spinach (Raw) and Kiwi (Kiwifruit) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Similar

Spinach (Raw)

0.22 mg1% DV

Kiwi (Kiwifruit)

0.24 mg1% DV

Both Spinach (Raw) and Kiwi (Kiwifruit) provide similar amounts of niacin (vitamin b3) (0.22 mg).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Spinach (Raw)

0.02 mg

Kiwi (Kiwifruit)

0.13 mg3% DV

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

Vitamin B6Similar

Spinach (Raw)

0.06 mg3% DV

Kiwi (Kiwifruit)

0.04 mg3% DV

Both Spinach (Raw) and Kiwi (Kiwifruit) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Spinach (Raw)

0 µg

Kiwi (Kiwifruit)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

23.7 mg1% DV

Kiwi (Kiwifruit)

2.1 mg

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

PotassiumKiwi (Kiwifruit) higher

Spinach (Raw)

167 mg4% DV

Kiwi (Kiwifruit)

215 mg5% DV

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

CalciumSpinach (Raw) higher

Spinach (Raw)

29.7 mg2% DV

Kiwi (Kiwifruit)

23.5 mg2% DV

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

IronSpinach (Raw) higher

Spinach (Raw)

0.81 mg5% DV

Kiwi (Kiwifruit)

0.21 mg1% DV

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

MagnesiumSpinach (Raw) higher

Spinach (Raw)

23.7 mg6% DV

Kiwi (Kiwifruit)

11.7 mg3% DV

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

PhosphorusKiwi (Kiwifruit) higher

Spinach (Raw)

14.7 mg1% DV

Kiwi (Kiwifruit)

23.5 mg2% DV

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

ZincSpinach (Raw) higher

Spinach (Raw)

0.16 mg1% DV

Kiwi (Kiwifruit)

0.10 mg1% DV

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

Lipids1 nutrients

Saturated FatSimilar

Spinach (Raw)

0.02 g

Kiwi (Kiwifruit)

0.02 g

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

Nutrient

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

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

Macronutrients6 nutrients

Calories (Energy)Similar

Spinach (Raw)

100 kcal5% DV

Kiwi (Kiwifruit)

100 kcal5% DV

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

ProteinSpinach (Raw) higher

Spinach (Raw)

12.4 g25% DV

Kiwi (Kiwifruit)

1.9 g4% DV

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

CarbohydratesKiwi (Kiwifruit) higher

Spinach (Raw)

15.8 g6% DV

Kiwi (Kiwifruit)

24.0 g9% DV

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

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

9.6 g34% DV

Kiwi (Kiwifruit)

4.9 g18% DV

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

Total FatSpinach (Raw) higher

Spinach (Raw)

1.7 g2% DV

Kiwi (Kiwifruit)

0.85 g1% DV

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

Total SugarsKiwi (Kiwifruit) higher

Spinach (Raw)

1.8 g4% DV

Kiwi (Kiwifruit)

14.7 g29% DV

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

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Spinach (Raw)

122 mg136% DV

Kiwi (Kiwifruit)

152 mg169% DV

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

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

2,040 µg227% DV

Kiwi (Kiwifruit)

6.6 µg1% DV

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

Vitamin DSimilar

Spinach (Raw)

0 µg

Kiwi (Kiwifruit)

0 µg

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

Vitamin ESpinach (Raw) higher

Spinach (Raw)

8.8 mg59% DV

Kiwi (Kiwifruit)

2.4 mg16% DV

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

Vitamin KSpinach (Raw) higher

Spinach (Raw)

2,101 µg1751% DV

Kiwi (Kiwifruit)

66 µg55% DV

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

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

844 µg211% DV

Kiwi (Kiwifruit)

41 µg10% DV

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

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

0.34 mg28% DV

Kiwi (Kiwifruit)

0.04 mg4% DV

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

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

0.82 mg63% DV

Kiwi (Kiwifruit)

0.04 mg3% DV

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

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

3.1 mg20% DV

Kiwi (Kiwifruit)

0.56 mg3% DV

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

Pantothenic Acid (B5)Similar

Spinach (Raw)

0.28 mg6% DV

Kiwi (Kiwifruit)

0.30 mg6% DV

Both Spinach (Raw) and Kiwi (Kiwifruit) provide similar amounts of pantothenic acid (b5) (0.28 mg).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

0.85 mg50% DV

Kiwi (Kiwifruit)

0.10 mg6% DV

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

Vitamin B12Similar

Spinach (Raw)

0 µg

Kiwi (Kiwifruit)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

344 mg15% DV

Kiwi (Kiwifruit)

4.9 mg

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

PotassiumSpinach (Raw) higher

Spinach (Raw)

2,427 mg52% DV

Kiwi (Kiwifruit)

512 mg11% DV

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

CalciumSpinach (Raw) higher

Spinach (Raw)

431 mg33% DV

Kiwi (Kiwifruit)

55.8 mg4% DV

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

IronSpinach (Raw) higher

Spinach (Raw)

11.8 mg65% DV

Kiwi (Kiwifruit)

0.51 mg3% DV

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

MagnesiumSpinach (Raw) higher

Spinach (Raw)

344 mg82% DV

Kiwi (Kiwifruit)

27.9 mg7% DV

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

PhosphorusSpinach (Raw) higher

Spinach (Raw)

213 mg17% DV

Kiwi (Kiwifruit)

55.8 mg4% DV

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

ZincSpinach (Raw) higher

Spinach (Raw)

2.3 mg21% DV

Kiwi (Kiwifruit)

0.23 mg2% DV

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

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Spinach (Raw)

0.27 g1% DV

Kiwi (Kiwifruit)

0.05 g

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

Nutrient

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

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

Macronutrients6 nutrients

Calories (Energy)Similar

Spinach (Raw)

300 kcal15% DV

Kiwi (Kiwifruit)

300 kcal15% DV

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

ProteinSpinach (Raw) higher

Spinach (Raw)

37.3 g75% DV

Kiwi (Kiwifruit)

5.6 g11% DV

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

CarbohydratesKiwi (Kiwifruit) higher

Spinach (Raw)

47.3 g17% DV

Kiwi (Kiwifruit)

72.1 g26% DV

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

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

28.7 g102% DV

Kiwi (Kiwifruit)

14.8 g53% DV

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

Total FatSpinach (Raw) higher

Spinach (Raw)

5.1 g7% DV

Kiwi (Kiwifruit)

2.6 g3% DV

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

Total SugarsKiwi (Kiwifruit) higher

Spinach (Raw)

5.5 g11% DV

Kiwi (Kiwifruit)

44.2 g88% DV

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

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Spinach (Raw)

366 mg407% DV

Kiwi (Kiwifruit)

456 mg507% DV

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

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

6,116 µg680% DV

Kiwi (Kiwifruit)

20 µg2% DV

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

Vitamin DSimilar

Spinach (Raw)

0 µg

Kiwi (Kiwifruit)

0 µg

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

Vitamin ESpinach (Raw) higher

Spinach (Raw)

26.5 mg176% DV

Kiwi (Kiwifruit)

7.2 mg48% DV

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

Vitamin KSpinach (Raw) higher

Spinach (Raw)

6,297 µg5248% DV

Kiwi (Kiwifruit)

198 µg165% DV

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

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

2,530 µg632% DV

Kiwi (Kiwifruit)

123 µg31% DV

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

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

1.0 mg85% DV

Kiwi (Kiwifruit)

0.13 mg11% DV

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

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

2.5 mg190% DV

Kiwi (Kiwifruit)

0.12 mg9% DV

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

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

9.4 mg59% DV

Kiwi (Kiwifruit)

1.7 mg10% DV

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

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Spinach (Raw)

0.85 mg17% DV

Kiwi (Kiwifruit)

0.90 mg18% DV

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

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

2.5 mg150% DV

Kiwi (Kiwifruit)

0.31 mg18% DV

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

Vitamin B12Similar

Spinach (Raw)

0 µg

Kiwi (Kiwifruit)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

1,030 mg45% DV

Kiwi (Kiwifruit)

14.8 mg1% DV

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

PotassiumSpinach (Raw) higher

Spinach (Raw)

7,276 mg155% DV

Kiwi (Kiwifruit)

1,535 mg33% DV

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

CalciumSpinach (Raw) higher

Spinach (Raw)

1,291 mg99% DV

Kiwi (Kiwifruit)

167 mg13% DV

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

IronSpinach (Raw) higher

Spinach (Raw)

35.3 mg196% DV

Kiwi (Kiwifruit)

1.5 mg8% DV

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

MagnesiumSpinach (Raw) higher

Spinach (Raw)

1,030 mg245% DV

Kiwi (Kiwifruit)

83.6 mg20% DV

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

PhosphorusSpinach (Raw) higher

Spinach (Raw)

639 mg51% DV

Kiwi (Kiwifruit)

167 mg13% DV

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

ZincSpinach (Raw) higher

Spinach (Raw)

6.9 mg63% DV

Kiwi (Kiwifruit)

0.69 mg6% DV

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

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Spinach (Raw)

0.82 g4% DV

Kiwi (Kiwifruit)

0.14 g1% DV

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

Spinach (Raw) vs Kiwi (Kiwifruit)

Spinach (Raw)

Kiwi (Kiwifruit)

Nutritional Takeaways

Comparison Summary