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Kiwifruit vs. Milk — In-Depth Nutrition Comparison

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Significant differences between Kiwifruit and Milk

  • Kiwifruit 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.
  • Kiwifruit 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

Kiwifruit 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.
:
4
Milk
Contains more Iron +933.3%
Contains more Magnesium +54.5%
Contains more Potassium +108%
Contains less Sodium -93.2%
Contains more Copper +1200%
Contains more Manganese +3166.7%
Contains more Calcium +267.6%
Contains more Phosphorus +179.4%
Contains more Zinc +200%
Contains more Selenium +1550%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +933.3%
Contains more Magnesium +54.5%
Contains more Potassium +108%
Contains less Sodium -93.2%
Contains more Copper +1200%
Contains more Manganese +3166.7%
Contains more Calcium +267.6%
Contains more Phosphorus +179.4%
Contains more Zinc +200%
Contains more Selenium +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.
:
6
Milk
Contains more Vitamin E +14500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35%
Contains more Vitamin B3 +266.7%
Contains more Vitamin B6 +70.3%
Contains more Folate +400%
Contains more Vitamin K +40200%
Contains more Vitamin A +125.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +640%
Contains more Vitamin B5 +97.3%
Contains more Vitamin B12 +∞%
Contains more Choline +126.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 10% 1%
Contains more Vitamin E +14500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35%
Contains more Vitamin B3 +266.7%
Contains more Vitamin B6 +70.3%
Contains more Folate +400%
Contains more Vitamin K +40200%
Contains more Vitamin A +125.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +640%
Contains more Vitamin B5 +97.3%
Contains more Vitamin B12 +∞%
Contains more Choline +126.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Milk
Contains more Carbs +193.8%
Contains more Protein +195.6%
Contains more Fats +86.5%
Contains more Other +23%
Equal in Water - 89.92
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
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 Carbs +193.8%
Contains more Protein +195.6%
Contains more Fats +86.5%
Contains more Other +23%
Equal in Water - 89.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Milk
Contains less Saturated Fat -95.4%
Contains more Polyunsaturated fat +720%
Contains more Monounsaturated Fat +489.4%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains less Saturated Fat -95.4%
Contains more Polyunsaturated fat +720%
Contains more Monounsaturated Fat +489.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
1
Milk
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Lactose +∞%
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
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 Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Lactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Milk
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol 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 Kiwifruit Milk Opinion
Net carbs 11.66g 4.99g Kiwifruit
Protein 1.14g 3.37g Milk
Fats 0.52g 0.97g Milk
Carbs 14.66g 4.99g Kiwifruit
Calories 61kcal 42kcal Kiwifruit
Fructose 4.35g 0g Kiwifruit
Sugar 8.99g 5.2g Milk
Fiber 3g 0g Kiwifruit
Calcium 34mg 125mg Milk
Iron 0.31mg 0.03mg Kiwifruit
Magnesium 17mg 11mg Kiwifruit
Phosphorus 34mg 95mg Milk
Potassium 312mg 150mg Kiwifruit
Sodium 3mg 44mg Kiwifruit
Zinc 0.14mg 0.42mg Milk
Copper 0.13mg 0.01mg Kiwifruit
Manganese 0.098mg 0.003mg Kiwifruit
Selenium 0.2µg 3.3µg Milk
Vitamin A 87IU 196IU Milk
Vitamin A RAE 4µg 58µg Milk
Vitamin E 1.46mg 0.01mg Kiwifruit
Vitamin D 0IU 48IU Milk
Vitamin D 0µg 1.2µg Milk
Vitamin C 92.7mg 0mg Kiwifruit
Vitamin B1 0.027mg 0.02mg Kiwifruit
Vitamin B2 0.025mg 0.185mg Milk
Vitamin B3 0.341mg 0.093mg Kiwifruit
Vitamin B5 0.183mg 0.361mg Milk
Vitamin B6 0.063mg 0.037mg Kiwifruit
Folate 25µg 5µg Kiwifruit
Vitamin B12 0µg 0.47µg Milk
Choline 7.8mg 17.7mg Milk
Vitamin K 40.3µg 0.1µg Kiwifruit
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
Cholesterol 0mg 5mg Kiwifruit
Saturated Fat 0.029g 0.633g Kiwifruit
Monounsaturated Fat 0.047g 0.277g Milk
Polyunsaturated fat 0.287g 0.035g Kiwifruit
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Kiwifruit
15%
Milk
Minerals Daily Need Coverage Score
14%
Kiwifruit
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 contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 41mg)
Which food is lower in Cholesterol?
Kiwifruit
Kiwifruit is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.604g)
Which food is cheaper?
Kiwifruit
Kiwifruit 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. Kiwifruit - 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.