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.
Detailed nutritional comparison of kiwi and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Spinach src

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 lighter in fat compared to spinach per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Spinach
Protein 7% 39%
Carbohydrates 87% 49%
Fat 7% 12%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Kiwi or Spinach .

Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Spinach (Spinach, raw) .

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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.