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Blue cheese vs. Kiwi — In-Depth Nutrition Comparison

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Important differences between blue cheese and kiwi

  • Blue cheese has more vitamin B12, phosphorus, calcium, vitamin B5, vitamin B2, and selenium; however, kiwi has more vitamin C and vitamin K.
  • Kiwi's daily need coverage for vitamin C is 103% more.
  • Kiwi is lower in saturated fat.

The food varieties used in the comparison are Cheese, blue and Kiwifruit, green, raw.

Infographic

Blue cheese vs Kiwi infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +35.3%
Contains more CalciumCalcium +1452.9%
Contains more ZincZinc +1800%
Contains more PhosphorusPhosphorus +1038.2%
Contains more SeleniumSelenium +7150%
Contains more PotassiumPotassium +21.9%
Contains more CopperCopper +225%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +988.9%
~equal in Iron ~0.31mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Kiwi
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +4850%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1428%
Contains more Vitamin B3Vitamin B3 +197.9%
Contains more Vitamin B5Vitamin B5 +844.8%
Contains more Vitamin B6Vitamin B6 +163.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +44%
Contains more CholineCholine +97.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +484%
Contains more Vitamin KVitamin K +1579.2%
~equal in Vitamin B1 ~0.027mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1777.2%
Contains more FatsFats +5426.9%
Contains more OtherOther +737.7%
Contains more CarbsCarbs +526.5%
Contains more WaterWater +95.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +16448.9%
Contains more Poly. FatPolyunsaturated fat +178.7%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blue cheese Kiwi
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Blue cheese Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Saturated fat 18.669g 0.029g 85%
Vitamin B12 1.22µg 0µg 51%
Phosphorus 387mg 34mg 50%
Sodium 1146mg 3mg 50%
Calcium 528mg 34mg 49%
Fats 28.74g 0.52g 43%
Protein 21.4g 1.14g 41%
Vitamin K 2.4µg 40.3µg 32%
Vitamin B5 1.729mg 0.183mg 31%
Vitamin B2 0.382mg 0.025mg 27%
Selenium 14.5µg 0.2µg 26%
Cholesterol 75mg 0mg 25%
Zinc 2.66mg 0.14mg 23%
Vitamin A 198µg 4µg 22%
Monounsaturated fat 7.778g 0.047g 19%
Calories 353kcal 61kcal 15%
Fiber 0g 3g 12%
Copper 0.04mg 0.13mg 10%
Vitamin B6 0.166mg 0.063mg 8%
Vitamin E 0.25mg 1.46mg 8%
Fructose 4.35g 5%
Carbs 2.34g 14.66g 4%
Vitamin B3 1.016mg 0.341mg 4%
Manganese 0.009mg 0.098mg 4%
Polyunsaturated fat 0.8g 0.287g 3%
Vitamin D 21IU 0IU 3%
Folate 36µg 25µg 3%
Vitamin D 0.5µg 0µg 3%
Potassium 256mg 312mg 2%
Choline 15.4mg 7.8mg 1%
Magnesium 23mg 17mg 1%
Net carbs 2.34g 11.66g N/A
Iron 0.31mg 0.31mg 0%
Sugar 0.5g 8.99g N/A
Vitamin B1 0.029mg 0.027mg 0%
Tryptophan 0.312mg 0.015mg 0%
Threonine 0.785mg 0.047mg 0%
Isoleucine 1.124mg 0.051mg 0%
Leucine 1.919mg 0.066mg 0%
Lysine 1.852mg 0.061mg 0%
Methionine 0.584mg 0.024mg 0%
Phenylalanine 1.087mg 0.044mg 0%
Valine 1.556mg 0.057mg 0%
Histidine 0.758mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blue cheese Kiwi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
41%
Blue cheese
39%
Kiwi
Minerals Daily Need Coverage Score
69%
Blue cheese
14%
Kiwi

Comparison summary

Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 1143mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 18.64g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $2.3)
Which food is lower in Sugar?
Blue cheese
Blue cheese is lower in Sugar (difference - 8.49g)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 58)
Which food is richer in minerals?
Blue cheese
Blue cheese is relatively richer in minerals
Which food is richer in vitamins?
Blue cheese
Blue cheese is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/nutrients
  2. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.