Yogurt vs. Kiwifruit — In-Depth Nutrition Comparison
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The main differences between Yogurt and Kiwifruit
- Yogurt is richer in Vitamin B12, Vitamin B2, Selenium, Phosphorus, and Calcium, yet Kiwifruit is richer in Vitamin C, Vitamin K, Copper, Fiber, and Vitamin E .
- Daily need coverage for Vitamin C from Kiwifruit is 103% higher.
Food types used in this article are Yogurt, Greek, plain, nonfat and Kiwifruit, green, raw.
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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
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Calcium
+223.5%
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Phosphorus
+297.1%
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Zinc
+271.4%
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Selenium
+4750%
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Iron
+342.9%
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Magnesium
+54.5%
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Potassium
+121.3%
Contains
less
Sodium
-91.7%
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Copper
+664.7%
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Manganese
+988.9%
Contains
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Calcium
+223.5%
Contains
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Phosphorus
+297.1%
Contains
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Zinc
+271.4%
Contains
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Selenium
+4750%
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Iron
+342.9%
Contains
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Magnesium
+54.5%
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Potassium
+121.3%
Contains
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Sodium
-91.7%
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Copper
+664.7%
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Manganese
+988.9%
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.
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Contains
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Vitamin B2
+1012%
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Vitamin B5
+80.9%
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Vitamin B12
+∞%
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Vitamin A
+2075%
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Vitamin E
+14500%
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Vitamin C
+∞%
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Vitamin B1
+17.4%
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Vitamin B3
+63.9%
Contains
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Folate
+257.1%
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Vitamin K
+∞%
Equal in Vitamin B6 - 0.063
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Vitamin B2
+1012%
Contains
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Vitamin B5
+80.9%
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Vitamin B12
+∞%
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Vitamin A
+2075%
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Vitamin E
+14500%
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Vitamin C
+∞%
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Vitamin B1
+17.4%
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Vitamin B3
+63.9%
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Folate
+257.1%
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Vitamin K
+∞%
Equal in Vitamin B6 - 0.063
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+793.9%
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Other
+18%
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Fats
+33.3%
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Carbs
+307.2%
Equal in Water - 83.07
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Protein
+793.9%
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Other
+18%
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Fats
+33.3%
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Carbs
+307.2%
Equal in Water - 83.07
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+12.8%
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Saturated Fat
-75.2%
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Polyunsaturated fat
+2291.7%
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Monounsaturated Fat
+12.8%
Contains
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Saturated Fat
-75.2%
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Polyunsaturated fat
+2291.7%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Lactose
+∞%
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Galactose
+311.8%
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
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Lactose
+∞%
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Galactose
+311.8%
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.6g | 11.66g |
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| Protein | 10.19g | 1.14g |
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| Fats | 0.39g | 0.52g |
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| Carbs | 3.6g | 14.66g |
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| Calories | 59kcal | 61kcal |
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| Fructose | 0g | 4.35g |
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| Sugar | 3.24g | 8.99g |
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| Fiber | 0g | 3g |
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| Calcium | 110mg | 34mg |
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| Iron | 0.07mg | 0.31mg |
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| Magnesium | 11mg | 17mg |
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| Phosphorus | 135mg | 34mg |
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| Potassium | 141mg | 312mg |
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| Sodium | 36mg | 3mg |
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| Zinc | 0.52mg | 0.14mg |
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| Copper | 0.017mg | 0.13mg |
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| Manganese | 0.009mg | 0.098mg |
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| Selenium | 9.7µg | 0.2µg |
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| Vitamin A | 4IU | 87IU |
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| Vitamin A RAE | 1µg | 4µg |
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| Vitamin E | 0.01mg | 1.46mg |
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| Vitamin C | 0mg | 92.7mg |
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| Vitamin B1 | 0.023mg | 0.027mg |
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| Vitamin B2 | 0.278mg | 0.025mg |
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| Vitamin B3 | 0.208mg | 0.341mg |
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| Vitamin B5 | 0.331mg | 0.183mg |
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| Vitamin B6 | 0.063mg | 0.063mg | |
| Folate | 7µg | 25µg |
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| Vitamin B12 | 0.75µg | 0µg |
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| Vitamin K | 0µg | 40.3µg |
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| Tryptophan | 0.015mg |
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| Threonine | 0.047mg |
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| Isoleucine | 0.051mg |
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| Leucine | 0.066mg |
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| Lysine | 0.061mg |
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| Methionine | 0.024mg |
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| Phenylalanine | 0.044mg |
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| Valine | 0.057mg |
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| Histidine | 0.027mg |
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| Cholesterol | 5mg | 0mg |
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| Trans Fat | 0.006g | 0g |
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| Saturated Fat | 0.117g | 0.029g |
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| Monounsaturated Fat | 0.053g | 0.047g |
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| Polyunsaturated fat | 0.012g | 0.287g |
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| Omega-6 - Linoleic acid | 0.01g |
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| Omega-3 - ALA | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
42%
Minerals Daily Need Coverage Score
19%
14%
Comparison summary
Which food is lower in Sugar?
Yogurt is lower in Sugar (difference - 5.75g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 39)
Which food contains less Sodium?
Kiwifruit contains less Sodium (difference - 33mg)
Which food is lower in Cholesterol?
Kiwifruit is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Kiwifruit is lower in Saturated Fat (difference - 0.088g)
Which food is cheaper?
Kiwifruit is cheaper (difference - $2.1)
Which food is richer in vitamins?
Kiwifruit is relatively richer in vitamins
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.