Kiwi vs. Spinach
Nutrition comparison of Kiwi and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and spinach:
- Both kiwi and spinach are high in Vitamin C, dietary fiber and potassium.
- Spinach has 20.4 times less sugar than kiwi.
- Spinach has 62% less calories than kiwi.
- Spinach has 75% less carbohydrates than kiwi.
- Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, kiwi contains more pantothenic acid.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 62% less calories than kiwi - kiwi has 61 calories per 100 grams and spinach has 23 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and similar to spinach for fat. Kiwi has a macronutrient ratio of 7:87:7 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Spinach | |
|---|---|---|
| Protein | 7% | 40% |
| Carbohydrates | 87% | 49% |
| Fat | 7% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 75% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
dietary fiber
Both kiwi and spinach are high in dietary fiber. Kiwi has 36% more dietary fiber than spinach - kiwi has 3g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
sugar
Spinach has 20.4 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and spinach has 0.42g of sugar.
Protein
protein
Spinach has 151% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Both kiwi and spinach are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.
Vitamins
Vitamin C
Both kiwi and spinach are high in Vitamin C. Kiwi has 230% more Vitamin C than spinach - kiwi has 92.7mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 116 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.
Vitamin E
Kiwi and spinach contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 10 times more Vitamin K than kiwi - kiwi has 40.3ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, kiwi contains more pantothenic acid.
| Kiwi | Spinach | |
|---|---|---|
| Thiamin | 0.027 MG | 0.078 MG |
| Riboflavin | 0.025 MG | 0.189 MG |
| Niacin | 0.341 MG | 0.724 MG |
| Pantothenic acid | 0.183 MG | 0.065 MG |
| Vitamin B6 | 0.063 MG | 0.195 MG |
| Folate | 25 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 191% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Spinach is a great source of iron and it has 774% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Both kiwi and spinach are high in potassium. Spinach has 79% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and spinach has 558mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both kiwi and spinach contain significant amounts of luteolin.
| Kiwi | Spinach | |
|---|---|---|
| luteolin | 0.74 mg | 0.74 mg |
| kaempferol | 1.03 mg | 6.38 mg |
| Quercetin | 0.04 mg | 3.97 mg |
| myricetin | ~ | 0.35 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Kiwi | Spinach | |
|---|---|---|
| beta-carotene | 52 UG | 5626 UG |
| lutein + zeaxanthin | 122 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.138 G |
| Total | 0.042 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than spinach per 100 grams.
| Kiwi | Spinach | |
|---|---|---|
| linoleic acid | 0.246 G | 0.026 G |
| Total | 0.246 G | 0.026 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Kiwi g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kiwi or spinach contain more calories in 100 grams?Spinach has 60% less calories than kiwi - kiwi has 61 calories in 100g and spinach has 23 calories.
Is kiwi or spinach better for protein?
Spinach has 150% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and spinach has 2.9g of protein.
Does kiwi or spinach have more carbohydrates?
By weight, spinach has 80% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and spinach has 3.6g of carbohydrates.
Does kiwi or spinach contain more calcium?
Spinach is a rich source of calcium and it has 190% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and spinach has 99mg of calcium.
Does kiwi or spinach contain more potassium?
Both kiwi and spinach are high in potassium. Spinach has 80% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and spinach has 558mg of potassium.