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Kiwi vs. Milkshake — In-Depth Nutrition Comparison

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How are kiwi and milkshake different?

  • Kiwi is higher in vitamin C, vitamin K, fiber, vitamin E, and copper; however, milkshake is richer in vitamin B12, vitamin B2, phosphorus, and calcium.
  • Daily need coverage for vitamin C for kiwi is 103% higher.
  • Kiwi has less saturated fat.
  • Milkshake has a lower glycemic index (27) than kiwi (58).

Kiwifruit, green, raw and Milk shakes, thick vanilla are the varieties used in this article.

Infographic

Kiwi vs Milkshake 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 44% 16% 3.8% 17% 11% 49% 12% 1.8% 13%
Contains more MagnesiumMagnesium +41.7%
Contains more PotassiumPotassium +70.5%
Contains more IronIron +210%
Contains more CopperCopper +154.9%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +600%
Contains more CalciumCalcium +329.4%
Contains more ZincZinc +178.6%
Contains more PhosphorusPhosphorus +238.2%
Contains more SeleniumSelenium +1050%

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
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 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% 8.3% 1% 18% 7.5% 45% 2.7% 22% 9.7% 65% 0.5% 5.3% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2820%
Contains more Vitamin B3Vitamin B3 +133.6%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +20050%
Contains more FolateFolate +257.1%
Contains more Vitamin AVitamin A +525%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B2Vitamin B2 +680%
Contains more Vitamin B5Vitamin B5 +101.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +83.3%

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
4% 3% 18% 74%
Protein: 3.86 g
Fats: 3.03 g
Carbs: 17.75 g
Water: 74.45 g
Other: 0.91 g
Contains more WaterWater +11.6%
Contains more ProteinProtein +238.6%
Contains more FatsFats +482.7%
Contains more CarbsCarbs +21.1%
Contains more OtherOther +49.2%

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
66% 30% 4%
Saturated fat: Sat. Fat 1.886 g
Monounsaturated fat: Mono. Fat 0.875 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Poly. FatPolyunsaturated fat +154%
Contains more Mono. FatMonounsaturated fat +1761.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwi Milkshake DV% diff.
Vitamin C 92.7mg 0mg 103%
Vitamin K 40.3µg 0.2µg 33%
Vitamin B12 0µg 0.52µg 22%
Vitamin B2 0.025mg 0.195mg 13%
Phosphorus 34mg 115mg 12%
Fiber 3g 0g 12%
Calcium 34mg 146mg 11%
Vitamin E 1.46mg 0.05mg 9%
Copper 0.13mg 0.051mg 9%
Saturated fat 0.029g 1.886g 8%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 48IU 6%
Fructose 4.35g 5%
Folate 25µg 7µg 5%
Protein 1.14g 3.86g 5%
Manganese 0.098mg 0.014mg 4%
Vitamin B5 0.183mg 0.368mg 4%
Selenium 0.2µg 2.3µg 4%
Fats 0.52g 3.03g 4%
Sodium 3mg 95mg 4%
Potassium 312mg 183mg 4%
Cholesterol 0mg 12mg 4%
Calories 61kcal 112kcal 3%
Iron 0.31mg 0.1mg 3%
Vitamin B6 0.063mg 0.042mg 2%
Monounsaturated fat 0.047g 0.875g 2%
Vitamin A 4µg 25µg 2%
Zinc 0.14mg 0.39mg 2%
Magnesium 17mg 12mg 1%
Vitamin B3 0.341mg 0.146mg 1%
Polyunsaturated fat 0.287g 0.113g 1%
Choline 7.8mg 14.3mg 1%
Carbs 14.66g 17.75g 1%
Net carbs 11.66g 17.75g N/A
Sugar 8.99g 17.75g N/A
Vitamin B1 0.027mg 0.03mg 0%
Tryptophan 0.015mg 0.054mg 0%
Threonine 0.047mg 0.174mg 0%
Isoleucine 0.051mg 0.234mg 0%
Leucine 0.066mg 0.378mg 0%
Lysine 0.061mg 0.306mg 0%
Methionine 0.024mg 0.097mg 0%
Phenylalanine 0.044mg 0.186mg 0%
Valine 0.057mg 0.258mg 0%
Histidine 0.027mg 0.105mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Milkshake
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%
Milkshake
Minerals Daily Need Coverage Score
14%
Kiwi
18%
Milkshake

Comparison summary

Which food is lower in glycemic index?
Milkshake
Milkshake is lower in glycemic index (difference - 31)
Which food is cheaper?
Milkshake
Milkshake is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 8.76g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 92mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 1.857g)
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. Milkshake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170884/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.