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Cream cheese vs. Kiwi — In-Depth Nutrition Comparison

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A recap on differences between cream cheese and kiwi

  • Cream cheese is higher in vitamin A, vitamin B2, and selenium, yet kiwi is higher in vitamin C, vitamin K, copper, and fiber.
  • Kiwi covers your daily vitamin C needs 103% more than cream cheese.
  • The glycemic index of cream cheese is lower.

Food varieties used in this article are Cheese, cream and Kiwifruit, green, raw.

Infographic

Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Kiwi
6
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 CalciumCalcium +185.3%
Contains more ZincZinc +257.1%
Contains more PhosphorusPhosphorus +214.7%
Contains more SeleniumSelenium +4200%
Contains more MagnesiumMagnesium +88.9%
Contains more PotassiumPotassium +136.4%
Contains more IronIron +181.8%
Contains more CopperCopper +622.2%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +790.9%

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.
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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Kiwi
7
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 +7600%
Contains more Vitamin B2Vitamin B2 +820%
Contains more Vitamin B5Vitamin B5 +182.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +248.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +69.8%
Contains more Vitamin B1Vitamin B1 +17.4%
Contains more Vitamin B3Vitamin B3 +274.7%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more Vitamin KVitamin K +1819%
Contains more FolateFolate +177.8%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 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 +439.5%
Contains more FatsFats +6523.1%
Contains more OtherOther +108.2%
Contains more CarbsCarbs +165.6%
Contains more WaterWater +57.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 +18851.1%
Contains more Poly. FatPolyunsaturated fat +416.7%
Contains less Sat. FatSaturated fat -99.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Kiwi
5
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cream 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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cream cheese Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Saturated fat 20.213g 0.029g 92%
Fats 34.44g 0.52g 52%
Cholesterol 101mg 0mg 34%
Vitamin A 308µg 4µg 34%
Vitamin K 2.1µg 40.3µg 32%
Monounsaturated fat 8.907g 0.047g 22%
Vitamin B2 0.23mg 0.025mg 16%
Selenium 8.6µg 0.2µg 15%
Sodium 314mg 3mg 14%
Calories 350kcal 61kcal 14%
Copper 0.018mg 0.13mg 12%
Fiber 0g 3g 12%
Phosphorus 107mg 34mg 10%
Protein 6.15g 1.14g 10%
Vitamin B12 0.22µg 0µg 9%
Polyunsaturated fat 1.483g 0.287g 8%
Vitamin B5 0.517mg 0.183mg 7%
Calcium 97mg 34mg 6%
Fructose 0g 4.35g 5%
Potassium 132mg 312mg 5%
Manganese 0.011mg 0.098mg 4%
Vitamin E 0.86mg 1.46mg 4%
Choline 27.2mg 7.8mg 4%
Folate 9µg 25µg 4%
Carbs 5.52g 14.66g 3%
Iron 0.11mg 0.31mg 3%
Zinc 0.5mg 0.14mg 3%
Magnesium 9mg 17mg 2%
Vitamin B3 0.091mg 0.341mg 2%
Vitamin B6 0.056mg 0.063mg 1%
Net carbs 5.52g 11.66g N/A
Sugar 3.76g 8.99g N/A
Starch 0.35g 0g 0%
Vitamin B1 0.023mg 0.027mg 0%
Tryptophan 0.069mg 0.015mg 0%
Threonine 0.233mg 0.047mg 0%
Isoleucine 0.324mg 0.051mg 0%
Leucine 0.657mg 0.066mg 0%
Lysine 0.567mg 0.061mg 0%
Methionine 0.191mg 0.024mg 0%
Phenylalanine 0.291mg 0.044mg 0%
Valine 0.395mg 0.057mg 0%
Histidine 0.175mg 0.027mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream 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
21%
Cream cheese
39%
Kiwi
Minerals Daily Need Coverage Score
21%
Cream cheese
14%
Kiwi

Comparison summary

Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 101mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 311mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 20.184g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $2.5)
Which food is lower in Sugar?
Cream cheese
Cream cheese is lower in Sugar (difference - 5.23g)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 58)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.