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Kiwi vs. Mozzarella — In-Depth Nutrition Comparison

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A recap on differences between kiwi and mozzarella

  • Kiwi is higher in vitamin C and vitamin K, yet mozzarella is higher in phosphorus, calcium, vitamin B12, selenium, zinc, and vitamin B2.
  • Kiwi covers your daily vitamin C needs 103% more than mozzarella.
  • Kiwi contains 22 times more vitamin K than mozzarella. While kiwi contains 40.3µg of vitamin K, mozzarella contains only 1.8µg.
  • The amount of saturated fat in kiwi is lower.
  • The glycemic index of mozzarella is lower.

Food varieties used in this article are Kiwifruit, green, raw and Cheese, mozzarella, low sodium.

Infographic

Kiwi vs Mozzarella 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more PotassiumPotassium +228.4%
Contains more IronIron +24%
Contains more CopperCopper +381.5%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +52.9%
Contains more CalciumCalcium +2050%
Contains more ZincZinc +2135.7%
Contains more PhosphorusPhosphorus +1441.2%
Contains more SeleniumSelenium +7750%

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
Kiwi
7
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% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +873.3%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B3Vitamin B3 +184.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +2138.9%
Contains more FolateFolate +177.8%
Contains more Vitamin AVitamin A +3325%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1260%
Contains more Vitamin B6Vitamin B6 +27%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +135.9%

All nutrients comparison - raw data values

Nutrient Kiwi Mozzarella DV% diff.
Vitamin C 92.7mg 0mg 103%
Calcium 34mg 731mg 70%
Phosphorus 34mg 524mg 70%
Protein 1.14g 27.5g 53%
Saturated fat 0.029g 10.867g 49%
Vitamin B12 0µg 0.92µg 38%
Vitamin K 40.3µg 1.8µg 32%
Selenium 0.2µg 15.7µg 28%
Zinc 0.14mg 3.13mg 27%
Fats 0.52g 17.1g 26%
Vitamin B2 0.025mg 0.34mg 24%
Cholesterol 0mg 54mg 18%
Vitamin A 4µg 137µg 15%
Monounsaturated fat 0.047g 4.844g 12%
Fiber 3g 0g 12%
Calories 61kcal 280kcal 11%
Copper 0.13mg 0.027mg 11%
Vitamin E 1.46mg 0.15mg 9%
Potassium 312mg 95mg 6%
Fructose 4.35g 5%
Folate 25µg 9µg 4%
Vitamin B5 0.183mg 4%
Manganese 0.098mg 4%
Carbs 14.66g 3.1g 4%
Vitamin D 0µg 0.3µg 2%
Choline 7.8mg 18.4mg 2%
Magnesium 17mg 26mg 2%
Vitamin D 0IU 13IU 2%
Vitamin B3 0.341mg 0.12mg 1%
Iron 0.31mg 0.25mg 1%
Polyunsaturated fat 0.287g 0.509g 1%
Sodium 3mg 16mg 1%
Vitamin B6 0.063mg 0.08mg 1%
Vitamin B1 0.027mg 0.02mg 1%
Net carbs 11.66g 3.1g N/A
Sugar 8.99g 1.23g N/A
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +372.9%
Contains more WaterWater +66.5%
Contains more ProteinProtein +2312.3%
Contains more FatsFats +3188.5%
Contains more OtherOther +293.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +10206.4%
Contains more Poly. FatPolyunsaturated fat +77.4%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.