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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.

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

Infographic

Kiwi vs Cheese 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.
Kiwi
5
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%
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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.
Kiwi
4
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% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Cheese
6
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +1327.6%
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%
~equal in Vitamin B1 ~0.029mg
~equal in Vitamin B6 ~0.066mg
~equal in Folate ~27µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Cheese
3
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
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
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
Cheese
2
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
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
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
Cheese
1
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
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1480.8%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +70%
Contains more LactoseLactose +∞%
~equal in Starch ~0g

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Cheese
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
39%
Kiwi
33%
Cheese
Minerals Daily Need Coverage Score
14%
Kiwi
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 650mg)
Which food is lower in Saturated Fat?
Kiwi
Kiwi is lower in Saturated Fat (difference - 18.838g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $1.5)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 8.51g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 58)
Which food is richer in vitamins?
Cheese
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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.