Kiwi vs. Cheese — In-Depth Nutrition Comparison
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What are the differences between kiwi and cheese?
- Kiwi is higher in vitamin C and vitamin K; however, cheese is richer in calcium, phosphorus, selenium, vitamin B12, vitamin A, and zinc.
- Kiwi's daily need coverage for vitamin C is 103% more.
- Cheese contains 17 times less vitamin K than kiwi. Kiwi contains 40.3µg of vitamin K, while cheese contains 2.4µg.
- Kiwi has less saturated fat.
- Cheese has a lower glycemic index (0) than kiwi (58).
We used Kiwifruit, green, raw and Cheese, cheddar types in this article.
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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 PotassiumPotassium | +310.5% |
| Contains more IronIron | +121.4% |
| Contains more CopperCopper | +333.3% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +263% |
| Contains more MagnesiumMagnesium | +58.8% |
| Contains more CalciumCalcium | +1988.2% |
| Contains more ZincZinc | +2500% |
| Contains more PhosphorusPhosphorus | +1238.2% |
| Contains more SeleniumSelenium | +14150% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +105.6% |
| Contains more Vitamin B3Vitamin B3 | +478% |
| Contains more Vitamin KVitamin K | +1579.2% |
| Contains more Vitamin AVitamin A | +8150% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1612% |
| Contains more Vitamin B5Vitamin B5 | +124% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +111.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +374.4% |
| Contains more WaterWater | +124.4% |
| Contains more ProteinProtein | +1906.1% |
| Contains more FatsFats | +6305.8% |
| Contains more OtherOther | +508.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +19572.3% |
| Contains more Poly. FatPolyunsaturated fat | +395.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1480.8% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +70% |
| Contains more LactoseLactose | +∞% |
~equal in
Starch
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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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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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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DV% diff. |
| Vitamin C | 92.7mg | 0mg | 103% |
| Saturated fat | 0.029g | 18.867g | 86% |
| Calcium | 34mg | 710mg | 68% |
| Phosphorus | 34mg | 455mg | 60% |
| Selenium | 0.2µg | 28.5µg | 51% |
| Fats | 0.52g | 33.31g | 50% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Protein | 1.14g | 22.87g | 43% |
| Vitamin A | 4µg | 330µg | 36% |
| Cholesterol | 0mg | 99mg | 33% |
| Vitamin K | 40.3µg | 2.4µg | 32% |
| Zinc | 0.14mg | 3.64mg | 32% |
| Vitamin B2 | 0.025mg | 0.428mg | 31% |
| Sodium | 3mg | 653mg | 28% |
| Monounsaturated fat | 0.047g | 9.246g | 23% |
| Calories | 61kcal | 404kcal | 17% |
| Fiber | 3g | 0g | 12% |
| Copper | 0.13mg | 0.03mg | 11% |
| Polyunsaturated fat | 0.287g | 1.421g | 8% |
| Potassium | 312mg | 76mg | 7% |
| Vitamin E | 1.46mg | 0.71mg | 5% |
| Fructose | 4.35g | 0g | 5% |
| Vitamin B5 | 0.183mg | 0.41mg | 5% |
| Carbs | 14.66g | 3.09g | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Manganese | 0.098mg | 0.027mg | 3% |
| Vitamin D | 0IU | 24IU | 3% |
| Choline | 7.8mg | 16.5mg | 2% |
| Vitamin B3 | 0.341mg | 0.059mg | 2% |
| Magnesium | 17mg | 27mg | 2% |
| Iron | 0.31mg | 0.14mg | 2% |
| Folate | 25µg | 27µg | 1% |
| Net carbs | 11.66g | 3.09g | N/A |
| Sugar | 8.99g | 0.48g | N/A |
| Vitamin B1 | 0.027mg | 0.029mg | 0% |
| Vitamin B6 | 0.063mg | 0.066mg | 0% |
| Trans fat | 0g | 0.917g | N/A |
| Tryptophan | 0.015mg | 0.547mg | 0% |
| Threonine | 0.047mg | 1.044mg | 0% |
| Isoleucine | 0.051mg | 1.206mg | 0% |
| Leucine | 0.066mg | 1.939mg | 0% |
| Lysine | 0.061mg | 1.025mg | 0% |
| Methionine | 0.024mg | 0.547mg | 0% |
| Phenylalanine | 0.044mg | 1.074mg | 0% |
| Valine | 0.057mg | 1.404mg | 0% |
| Histidine | 0.027mg | 0.547mg | 0% |
| Omega-3 - EPA | 0g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.017g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
39%
35%
Minerals Daily Need Coverage Score
14%
79%
Comparison summary
Which food is lower in Cholesterol?
Kiwi is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 650mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 18.838g)
Which food is cheaper?
Kiwi is cheaper (difference - $1.5)
Which food is lower in Sugar?
Cheese is lower in Sugar (difference - 8.51g)
Which food is lower in glycemic index?
Cheese is lower in glycemic index (difference - 58)
Which food is richer in vitamins?
Cheese 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.