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Kiwifruit vs. Cheddar Cheese — In-Depth Nutrition Comparison

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What are the differences between Kiwifruit and Cheddar Cheese?

  • Kiwifruit is higher in Vitamin C, and Vitamin K, however, Cheddar Cheese is richer in Calcium, Phosphorus, Selenium, Vitamin B12, Vitamin A RAE, and Zinc.
  • Kiwifruit's daily need coverage for Vitamin C is 103% more.
  • Cheddar Cheese contains 17 times less Vitamin K than Kiwifruit. Kiwifruit contains 40.3µg of Vitamin K, while Cheddar Cheese contains 2.4µg.
  • Kiwifruit has less Saturated Fat.

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

Infographic

Kiwifruit vs Cheddar 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.
Contains more Iron +121.4%
Contains more Potassium +310.5%
Contains less Sodium -99.5%
Contains more Copper +333.3%
Contains more Manganese +263%
Contains more Calcium +1988.2%
Contains more Magnesium +58.8%
Contains more Phosphorus +1238.2%
Contains more Zinc +2500%
Contains more Selenium +14150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +121.4%
Contains more Potassium +310.5%
Contains less Sodium -99.5%
Contains more Copper +333.3%
Contains more Manganese +263%
Contains more Calcium +1988.2%
Contains more Magnesium +58.8%
Contains more Phosphorus +1238.2%
Contains more Zinc +2500%
Contains more Selenium +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 E +105.6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +478%
Contains more Vitamin K +1579.2%
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%
Equal in Vitamin B1 - 0.029
Equal in Vitamin B6 - 0.066
Equal in Folate - 27
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%
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%
Contains more Vitamin E +105.6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +478%
Contains more Vitamin K +1579.2%
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%
Equal in Vitamin B1 - 0.029
Equal in Vitamin B6 - 0.066
Equal in Folate - 27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +374.4%
Contains more Water +124.4%
Contains more Protein +1906.1%
Contains more Fats +6305.8%
Contains more Other +508.2%
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
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 Carbs +374.4%
Contains more Water +124.4%
Contains more Protein +1906.1%
Contains more Fats +6305.8%
Contains more Other +508.2%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +1480.8%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +70%
Contains more Lactose +∞%
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
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 Sucrose +∞%
Contains more Glucose +1480.8%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +70%
Contains more Lactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Cheddar Cheese
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 Kiwifruit Cheddar Cheese Opinion
Net carbs 11.66g 3.09g Kiwifruit
Protein 1.14g 22.87g Cheddar Cheese
Fats 0.52g 33.31g Cheddar Cheese
Carbs 14.66g 3.09g Kiwifruit
Calories 61kcal 404kcal Cheddar Cheese
Fructose 4.35g 0g Kiwifruit
Sugar 8.99g 0.48g Cheddar Cheese
Fiber 3g 0g Kiwifruit
Calcium 34mg 710mg Cheddar Cheese
Iron 0.31mg 0.14mg Kiwifruit
Magnesium 17mg 27mg Cheddar Cheese
Phosphorus 34mg 455mg Cheddar Cheese
Potassium 312mg 76mg Kiwifruit
Sodium 3mg 653mg Kiwifruit
Zinc 0.14mg 3.64mg Cheddar Cheese
Copper 0.13mg 0.03mg Kiwifruit
Manganese 0.098mg 0.027mg Kiwifruit
Selenium 0.2µg 28.5µg Cheddar Cheese
Vitamin A 87IU 1242IU Cheddar Cheese
Vitamin A RAE 4µg 330µg Cheddar Cheese
Vitamin E 1.46mg 0.71mg Kiwifruit
Vitamin D 0IU 24IU Cheddar Cheese
Vitamin D 0µg 0.6µg Cheddar Cheese
Vitamin C 92.7mg 0mg Kiwifruit
Vitamin B1 0.027mg 0.029mg Cheddar Cheese
Vitamin B2 0.025mg 0.428mg Cheddar Cheese
Vitamin B3 0.341mg 0.059mg Kiwifruit
Vitamin B5 0.183mg 0.41mg Cheddar Cheese
Vitamin B6 0.063mg 0.066mg Cheddar Cheese
Folate 25µg 27µg Cheddar Cheese
Vitamin B12 0µg 1.1µg Cheddar Cheese
Choline 7.8mg 16.5mg Cheddar Cheese
Vitamin K 40.3µg 2.4µg Kiwifruit
Tryptophan 0.015mg 0.547mg Cheddar Cheese
Threonine 0.047mg 1.044mg Cheddar Cheese
Isoleucine 0.051mg 1.206mg Cheddar Cheese
Leucine 0.066mg 1.939mg Cheddar Cheese
Lysine 0.061mg 1.025mg Cheddar Cheese
Methionine 0.024mg 0.547mg Cheddar Cheese
Phenylalanine 0.044mg 1.074mg Cheddar Cheese
Valine 0.057mg 1.404mg Cheddar Cheese
Histidine 0.027mg 0.547mg Cheddar Cheese
Cholesterol 0mg 99mg Kiwifruit
Trans Fat 0g 0.917g Kiwifruit
Saturated Fat 0.029g 18.867g Kiwifruit
Omega-3 - DHA 0g 0.001g Cheddar Cheese
Omega-3 - EPA 0g 0.01g Cheddar Cheese
Omega-3 - DPA 0g 0.017g Cheddar Cheese
Monounsaturated Fat 0.047g 9.246g Cheddar Cheese
Polyunsaturated fat 0.287g 1.421g 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
Kiwifruit Cheddar Cheese
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
39%
Kiwifruit
33%
Cheddar Cheese
Minerals Daily Need Coverage Score
14%
Kiwifruit
79%
Cheddar Cheese

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Cheddar 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.