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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.

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
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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
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
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
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% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Milk
6
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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 AVitamin A +125.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +640%
Contains more Vitamin B5Vitamin B5 +97.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +126.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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
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
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwi Milk
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwi Milk Opinion
Calories 61kcal 42kcal Kiwi
Protein 1.14g 3.37g Milk
Fats 0.52g 0.97g Milk
Vitamin C 92.7mg 0mg Kiwi
Net carbs 11.66g 4.99g Kiwi
Carbs 14.66g 4.99g Kiwi
Cholesterol 0mg 5mg Kiwi
Vitamin D 0IU 48IU Milk
Magnesium 17mg 11mg Kiwi
Calcium 34mg 125mg Milk
Potassium 312mg 150mg Kiwi
Iron 0.31mg 0.03mg Kiwi
Sugar 8.99g 5.2g Milk
Fiber 3g 0g Kiwi
Copper 0.13mg 0.01mg Kiwi
Zinc 0.14mg 0.42mg Milk
Phosphorus 34mg 95mg Milk
Sodium 3mg 44mg Kiwi
Vitamin A 87IU 196IU Milk
Vitamin A 4µg 58µg Milk
Vitamin E 1.46mg 0.01mg Kiwi
Vitamin D 0µg 1.2µg Milk
Manganese 0.098mg 0.003mg Kiwi
Selenium 0.2µg 3.3µg Milk
Vitamin B1 0.027mg 0.02mg Kiwi
Vitamin B2 0.025mg 0.185mg Milk
Vitamin B3 0.341mg 0.093mg Kiwi
Vitamin B5 0.183mg 0.361mg Milk
Vitamin B6 0.063mg 0.037mg Kiwi
Vitamin B12 0µg 0.47µg Milk
Vitamin K 40.3µg 0.1µg Kiwi
Folate 25µg 5µg Kiwi
Choline 7.8mg 17.7mg Milk
Saturated Fat 0.029g 0.633g Kiwi
Monounsaturated Fat 0.047g 0.277g Milk
Polyunsaturated fat 0.287g 0.035g Kiwi
Tryptophan 0.015mg 0.043mg Milk
Threonine 0.047mg 0.143mg Milk
Isoleucine 0.051mg 0.174mg Milk
Leucine 0.066mg 0.319mg Milk
Lysine 0.061mg 0.282mg Milk
Methionine 0.024mg 0.088mg Milk
Phenylalanine 0.044mg 0.174mg Milk
Valine 0.057mg 0.22mg Milk
Histidine 0.027mg 0.101mg Milk
Fructose 4.35g 0g Kiwi
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Kiwi
15%
Milk
Minerals Daily Need Coverage Score
14%
Kiwi
14%
Milk

Comparison summary

Which food is lower in Sugar?
Milk
Milk is lower in Sugar (difference - 3.79g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Kiwi
Kiwi is lower in Saturated Fat (difference - 0.604g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $0.1)
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.
Which food is richer in vitamins?
?
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. 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.