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Cheddar Cheese vs. Kiwifruit — In-Depth Nutrition Comparison

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What are the differences between Cheddar Cheese and Kiwifruit?

  • Cheddar Cheese is higher in Calcium, Phosphorus, Selenium, Vitamin B12, Vitamin A RAE, and Zinc, however, Kiwifruit is richer in Vitamin C, and Vitamin K.
  • Kiwifruit's daily need coverage for Vitamin C is 103% more.
  • Kiwifruit has less Cholesterol.

We used Cheese, cheddar and Kiwifruit, green, raw types in this article.

Infographic

Cheddar Cheese vs Kiwifruit infographic
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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 more Calcium +1988.2%
Contains more Magnesium +58.8%
Contains more Phosphorus +1238.2%
Contains more Zinc +2500%
Contains more Selenium +14150%
Contains more Iron +121.4%
Contains more Potassium +310.5%
Contains less Sodium -99.5%
Contains more Copper +333.3%
Contains more Manganese +263%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +1988.2%
Contains more Magnesium +58.8%
Contains more Phosphorus +1238.2%
Contains more Zinc +2500%
Contains more Selenium +14150%
Contains more Iron +121.4%
Contains more Potassium +310.5%
Contains less Sodium -99.5%
Contains more Copper +333.3%
Contains more Manganese +263%

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.
:
Contains more Vitamin A +1327.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1612%
Contains more Vitamin B5 +124%
Contains more Vitamin B12 +∞%
Contains more Choline +111.5%
Contains more Vitamin E +105.6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +478%
Contains more Vitamin K +1579.2%
Equal in Vitamin B1 - 0.027
Equal in Vitamin B6 - 0.063
Equal in Folate - 25
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 9% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Contains more Vitamin A +1327.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1612%
Contains more Vitamin B5 +124%
Contains more Vitamin B12 +∞%
Contains more Choline +111.5%
Contains more Vitamin E +105.6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +478%
Contains more Vitamin K +1579.2%
Equal in Vitamin B1 - 0.027
Equal in Vitamin B6 - 0.063
Equal in Folate - 25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1906.1%
Contains more Fats +6305.8%
Contains more Other +508.2%
Contains more Carbs +374.4%
Contains more Water +124.4%
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +1906.1%
Contains more Fats +6305.8%
Contains more Other +508.2%
Contains more Carbs +374.4%
Contains more Water +124.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +19572.3%
Contains more Polyunsaturated fat +395.1%
Contains less Saturated Fat -99.8%
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +19572.3%
Contains more Polyunsaturated fat +395.1%
Contains less Saturated Fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +1480.8%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +70%
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
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 Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +1480.8%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +70%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheddar Cheese Kiwifruit
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Kiwifruit Opinion
Net carbs 3.09g 11.66g Kiwifruit
Protein 22.87g 1.14g Cheddar Cheese
Fats 33.31g 0.52g Cheddar Cheese
Carbs 3.09g 14.66g Kiwifruit
Calories 404kcal 61kcal Cheddar Cheese
Fructose 0g 4.35g Kiwifruit
Sugar 0.48g 8.99g Cheddar Cheese
Fiber 0g 3g Kiwifruit
Calcium 710mg 34mg Cheddar Cheese
Iron 0.14mg 0.31mg Kiwifruit
Magnesium 27mg 17mg Cheddar Cheese
Phosphorus 455mg 34mg Cheddar Cheese
Potassium 76mg 312mg Kiwifruit
Sodium 653mg 3mg Kiwifruit
Zinc 3.64mg 0.14mg Cheddar Cheese
Copper 0.03mg 0.13mg Kiwifruit
Manganese 0.027mg 0.098mg Kiwifruit
Selenium 28.5µg 0.2µg Cheddar Cheese
Vitamin A 1242IU 87IU Cheddar Cheese
Vitamin A RAE 330µg 4µg Cheddar Cheese
Vitamin E 0.71mg 1.46mg Kiwifruit
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
Vitamin C 0mg 92.7mg Kiwifruit
Vitamin B1 0.029mg 0.027mg Cheddar Cheese
Vitamin B2 0.428mg 0.025mg Cheddar Cheese
Vitamin B3 0.059mg 0.341mg Kiwifruit
Vitamin B5 0.41mg 0.183mg Cheddar Cheese
Vitamin B6 0.066mg 0.063mg Cheddar Cheese
Folate 27µg 25µg Cheddar Cheese
Vitamin B12 1.1µg 0µg Cheddar Cheese
Choline 16.5mg 7.8mg Cheddar Cheese
Vitamin K 2.4µg 40.3µg Kiwifruit
Tryptophan 0.547mg 0.015mg Cheddar Cheese
Threonine 1.044mg 0.047mg Cheddar Cheese
Isoleucine 1.206mg 0.051mg Cheddar Cheese
Leucine 1.939mg 0.066mg Cheddar Cheese
Lysine 1.025mg 0.061mg Cheddar Cheese
Methionine 0.547mg 0.024mg Cheddar Cheese
Phenylalanine 1.074mg 0.044mg Cheddar Cheese
Valine 1.404mg 0.057mg Cheddar Cheese
Histidine 0.547mg 0.027mg Cheddar Cheese
Cholesterol 99mg 0mg Kiwifruit
Trans Fat 0.917g 0g Kiwifruit
Saturated Fat 18.867g 0.029g Kiwifruit
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 0.047g Cheddar Cheese
Polyunsaturated fat 1.421g 0.287g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Cheddar Cheese
39%
Kiwifruit
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
14%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 650mg)
Which food is lower in Cholesterol?
Kiwifruit
Kiwifruit is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 18.838g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $1.5)
Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 8.51g)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 58)
Which food is richer in vitamins?
Cheddar Cheese
Cheddar Cheese is relatively richer in vitamins
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.

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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Kiwifruit - 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.