Kiwi vs. Cottage cheese — In-Depth Nutrition Comparison
Compare
Significant differences between kiwi and cottage cheese
- Kiwi has more vitamin C, vitamin K, fiber, copper, and vitamin E; however, cottage cheese is richer in vitamin B12, phosphorus, selenium, and vitamin B2.
- Kiwi covers your daily vitamin C needs 103% more than cottage cheese.
- Kiwi contains less sodium.
- Kiwi has a higher glycemic index. The glycemic index of kiwi is 58, while the glycemic index of cottage cheese is 10.
Specific food types used in this comparison are Kiwifruit, green, raw and Cheese, cottage, creamed, large or small curd.
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 MagnesiumMagnesium | +112.5% |
| Contains more PotassiumPotassium | +200% |
| Contains more IronIron | +342.9% |
| Contains more CopperCopper | +348.3% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +4800% |
| Contains more CalciumCalcium | +144.1% |
| Contains more ZincZinc | +185.7% |
| Contains more PhosphorusPhosphorus | +367.6% |
| Contains more SeleniumSelenium | +4750% |
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 | +1725% |
| Contains more Vitamin B3Vitamin B3 | +244.4% |
| Contains more Vitamin B6Vitamin B6 | +37% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +108.3% |
| Contains more Vitamin AVitamin A | +825% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +552% |
| Contains more Vitamin B5Vitamin B5 | +204.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +135.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 0mg | 103% |
| Vitamin K | 40.3µg | 0µg | 34% |
| Protein | 1.14g | 11.12g | 20% |
| Phosphorus | 34mg | 159mg | 18% |
| Vitamin B12 | 0µg | 0.43µg | 18% |
| Selenium | 0.2µg | 9.7µg | 17% |
| Sodium | 3mg | 364mg | 16% |
| Fiber | 3g | 0g | 12% |
| Vitamin B2 | 0.025mg | 0.163mg | 11% |
| Copper | 0.13mg | 0.029mg | 11% |
| Vitamin E | 1.46mg | 0.08mg | 9% |
| Saturated fat | 0.029g | 1.718g | 8% |
| Vitamin B5 | 0.183mg | 0.557mg | 7% |
| Fats | 0.52g | 4.3g | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Potassium | 312mg | 104mg | 6% |
| Fructose | 4.35g | 0g | 5% |
| Calcium | 34mg | 83mg | 5% |
| Carbs | 14.66g | 3.38g | 4% |
| Vitamin A | 4µg | 37µg | 4% |
| Manganese | 0.098mg | 0.002mg | 4% |
| Iron | 0.31mg | 0.07mg | 3% |
| Folate | 25µg | 12µg | 3% |
| Zinc | 0.14mg | 0.4mg | 2% |
| Monounsaturated fat | 0.047g | 0.778g | 2% |
| Choline | 7.8mg | 18.4mg | 2% |
| Magnesium | 17mg | 8mg | 2% |
| Vitamin B3 | 0.341mg | 0.099mg | 2% |
| Calories | 61kcal | 98kcal | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Polyunsaturated fat | 0.287g | 0.123g | 1% |
| Vitamin B6 | 0.063mg | 0.046mg | 1% |
| Net carbs | 11.66g | 3.38g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 8.99g | 2.67g | N/A |
| Vitamin B1 | 0.027mg | 0.027mg | 0% |
| Tryptophan | 0.015mg | 0.147mg | 0% |
| Threonine | 0.047mg | 0.5mg | 0% |
| Isoleucine | 0.051mg | 0.591mg | 0% |
| Leucine | 0.066mg | 1.116mg | 0% |
| Lysine | 0.061mg | 0.934mg | 0% |
| Methionine | 0.024mg | 0.269mg | 0% |
| Phenylalanine | 0.044mg | 0.577mg | 0% |
| Valine | 0.057mg | 0.748mg | 0% |
| Histidine | 0.027mg | 0.326mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more CarbsCarbs | +333.7% |
| Contains more ProteinProtein | +875.4% |
| Contains more FatsFats | +726.9% |
| Contains more OtherOther | +131.1% |
~equal in
Water
~79.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains less Sat. FatSaturated fat | -98.3% |
| Contains more Poly. FatPolyunsaturated fat | +133.3% |
| Contains more Mono. FatMonounsaturated fat | +1555.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.67 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Starch
~0g
