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Kiwi vs. Milk — In-Depth Nutrition Comparison

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Significant differences between kiwi and milk

  • Kiwi has more vitamin C, vitamin K, copper, fiber, and vitamin E; however, milk is richer in vitamin B12, vitamin B2, calcium, phosphorus, and vitamin D*.
  • Kiwi covers your daily vitamin C needs 103% more than milk.
  • Kiwi has a higher glycemic index. The glycemic index of kiwi is 58, while the glycemic index of milk is 31.

Specific food types used in this comparison are Kiwifruit, green, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Kiwi vs Milk 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
6
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%
Milk
Milk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +54.5%
Contains more PotassiumPotassium +108%
Contains more IronIron +933.3%
Contains more CopperCopper +1200%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +3166.7%
Contains more CalciumCalcium +267.6%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +179.4%
Contains more SeleniumSelenium +1550%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Milk
Milk
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +14500%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B3Vitamin B3 +266.7%
Contains more Vitamin B6Vitamin B6 +70.3%
Contains more Vitamin KVitamin K +40200%
Contains more FolateFolate +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +1350%
Contains more Vitamin B2Vitamin B2 +640%
Contains more Vitamin B5Vitamin B5 +97.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Kiwi Milk DV% diff.
Vitamin C 92.7mg 0mg 103%
Vitamin K 40.3µg 0.1µg 34%
Vitamin B12 0µg 0.47µg 20%
Copper 0.13mg 0.01mg 13%
Fiber 3g 0g 12%
Vitamin B2 0.025mg 0.185mg 12%
Vitamin E 1.46mg 0.01mg 10%
Calcium 34mg 125mg 9%
Phosphorus 34mg 95mg 9%
Vitamin D* 0 IU 48 IU 6%
Vitamin D 0µg 1.2µg 6%
Vitamin A 4µg 58µg 6%
Selenium 0.2µg 3.3µg 6%
Potassium 312mg 150mg 5%
Folate 25µg 5µg 5%
Fructose 4.35g 0g 5%
Protein 1.14g 3.37g 4%
Iron 0.31mg 0.03mg 4%
Manganese 0.098mg 0.003mg 4%
Vitamin B5 0.183mg 0.361mg 4%
Carbs 14.66g 4.99g 3%
Zinc 0.14mg 0.42mg 3%
Saturated fat 0.029g 0.633g 3%
Cholesterol 0mg 5mg 2%
Sodium 3mg 44mg 2%
Vitamin B3 0.341mg 0.093mg 2%
Vitamin B6 0.063mg 0.037mg 2%
Choline 7.8mg 17.7mg 2%
Polyunsaturated fat 0.287g 0.035g 2%
Calories 61kcal 42kcal 1%
Fats 0.52g 0.97g 1%
Magnesium 17mg 11mg 1%
Vitamin B1 0.027mg 0.02mg 1%
Monounsaturated fat 0.047g 0.277g 1%
Protein per 100 calories 1.9g 8g N/A
Calories per 10 g protein 535kcal 125kcal N/A
Weight per 100 calories 164g 238g N/A
Net carbs 11.66g 4.99g N/A
Sugar 8.99g 5.2g N/A
Tryptophan 0.015mg 0.043mg 0%
Threonine 0.047mg 0.143mg 0%
Isoleucine 0.051mg 0.174mg 0%
Leucine 0.066mg 0.319mg 0%
Lysine 0.061mg 0.282mg 0%
Methionine 0.024mg 0.088mg 0%
Phenylalanine 0.044mg 0.174mg 0%
Valine 0.057mg 0.22mg 0%
Histidine 0.027mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Milk
Milk
4
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more CarbsCarbs +193.8%
Contains more ProteinProtein +195.6%
Contains more FatsFats +86.5%
Contains more OtherOther +23%
~equal in Water ~89.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Poly. FatPolyunsaturated fat +720%
Contains more Mono. FatMonounsaturated fat +489.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
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
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 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

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.