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Kiwi vs. Goat cheese — In-Depth Nutrition Comparison

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A recap on differences between kiwi and goat cheese

  • Kiwi is higher in vitamin C and vitamin K, yet goat cheese is higher in vitamin B2, phosphorus, copper, vitamin A, and calcium.
  • Goat cheese covers your daily saturated fat needs 103% more than kiwi.
  • The amount of sodium in kiwi is lower.
  • The glycemic index of goat cheese is lower.

Food varieties used in this article are Kiwifruit, green, raw and Cheese, goat, semisoft type.

Infographic

Kiwi vs Goat 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
Kiwi
2
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +97.5%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +70.6%
Contains more CalciumCalcium +776.5%
Contains more IronIron +422.6%
Contains more CopperCopper +333.8%
Contains more ZincZinc +371.4%
Contains more PhosphorusPhosphorus +1002.9%
Contains more SeleniumSelenium +1800%
~equal in Manganese ~0.093mg

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
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% 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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +461.5%
Contains more Vitamin KVitamin K +1512%
Contains more FolateFolate +1150%
Contains more Vitamin AVitamin A +10075%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +2604%
Contains more Vitamin B3Vitamin B3 +236.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +97.4%
~equal in Vitamin B5 ~0.19mg
~equal in Vitamin B6 ~0.06mg

All nutrients comparison - raw data values

Nutrient Kiwi Goat cheese DV% diff.
Vitamin C 92.7mg 0mg 103%
Saturated fat 0.029g 20.639g 94%
Vitamin B2 0.025mg 0.676mg 50%
Phosphorus 34mg 375mg 49%
Copper 0.13mg 0.564mg 48%
Fats 0.52g 29.84g 45%
Vitamin A 4µg 407µg 45%
Protein 1.14g 21.58g 41%
Vitamin K 40.3µg 2.5µg 32%
Calcium 34mg 298mg 26%
Cholesterol 0mg 79mg 26%
Sodium 3mg 415mg 18%
Monounsaturated fat 0.047g 6.808g 17%
Iron 0.31mg 1.62mg 16%
Calories 61kcal 364kcal 15%
Fiber 3g 0g 12%
Vitamin B12 0µg 0.22µg 9%
Vitamin E 1.46mg 0.26mg 8%
Selenium 0.2µg 3.8µg 7%
Folate 25µg 2µg 6%
Zinc 0.14mg 0.66mg 5%
Potassium 312mg 158mg 5%
Vitamin B3 0.341mg 1.148mg 5%
Carbs 14.66g 0.12g 5%
Fructose 4.35g 5%
Vitamin B1 0.027mg 0.072mg 4%
Polyunsaturated fat 0.287g 0.709g 3%
Magnesium 17mg 29mg 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.5µg 3%
Choline 7.8mg 15.4mg 1%
Net carbs 11.66g 0.12g N/A
Sugar 8.99g 0.12g N/A
Manganese 0.098mg 0.093mg 0%
Vitamin B5 0.183mg 0.19mg 0%
Vitamin B6 0.063mg 0.06mg 0%
Tryptophan 0.015mg 0.227mg 0%
Threonine 0.047mg 0.805mg 0%
Isoleucine 0.051mg 0.893mg 0%
Leucine 0.066mg 1.861mg 0%
Lysine 0.061mg 1.549mg 0%
Methionine 0.024mg 0.575mg 0%
Phenylalanine 0.044mg 0.859mg 0%
Valine 0.057mg 1.485mg 0%
Histidine 0.027mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +12116.7%
Contains more WaterWater +82.5%
Contains more ProteinProtein +1793%
Contains more FatsFats +5638.5%
Contains more OtherOther +382%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +14385.1%
Contains more Poly. FatPolyunsaturated fat +147%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.