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Kiwi vs. Swiss cheese — In-Depth Nutrition Comparison

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How are kiwi and Swiss cheese different?

  • Kiwi is richer in vitamin C and vitamin K, while Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin B2.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than kiwi.
  • Kiwi is lower in saturated fat.
  • Kiwi has a higher glycemic index (58) than Swiss cheese (27).

Kiwifruit, green, raw and Cheese, swiss types were used in this article.

Infographic

Kiwi vs Swiss 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
5
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +333.3%
Contains more IronIron +138.5%
Contains more CopperCopper +176.6%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +276.9%
Contains more MagnesiumMagnesium +94.1%
Contains more CalciumCalcium +2517.6%
Contains more ZincZinc +3021.4%
Contains more PhosphorusPhosphorus +1588.2%
Contains more SeleniumSelenium +14900%

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
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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +143.3%
Contains more Vitamin B1Vitamin B1 +145.5%
Contains more Vitamin B3Vitamin B3 +432.8%
Contains more Vitamin KVitamin K +2778.6%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +7100%
Contains more Vitamin B2Vitamin B2 +1108%
Contains more Vitamin B5Vitamin B5 +92.9%
Contains more Vitamin B6Vitamin B6 +12.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +98.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Vitamin C 92.7mg 0mg 103%
Calcium 34mg 890mg 86%
Saturated fat 0.029g 18.227g 83%
Phosphorus 34mg 574mg 77%
Selenium 0.2µg 30µg 54%
Protein 1.14g 26.96g 52%
Fats 0.52g 30.99g 47%
Zinc 0.14mg 4.37mg 38%
Vitamin K 40.3µg 1.4µg 32%
Vitamin A 4µg 288µg 32%
Cholesterol 0mg 93mg 31%
Vitamin B2 0.025mg 0.302mg 21%
Monounsaturated fat 0.047g 8.046g 20%
Calories 61kcal 393kcal 17%
Fiber 3g 0g 12%
Copper 0.13mg 0.047mg 9%
Sodium 3mg 187mg 8%
Polyunsaturated fat 0.287g 1.341g 7%
Potassium 312mg 72mg 7%
Vitamin E 1.46mg 0.6mg 6%
Fructose 4.35g 0g 5%
Magnesium 17mg 33mg 4%
Carbs 14.66g 1.44g 4%
Folate 25µg 10µg 4%
Manganese 0.098mg 0.026mg 3%
Vitamin B5 0.183mg 0.353mg 3%
Iron 0.31mg 0.13mg 2%
Vitamin B3 0.341mg 0.064mg 2%
Vitamin B6 0.063mg 0.071mg 1%
Choline 7.8mg 15.5mg 1%
Vitamin B1 0.027mg 0.011mg 1%
Net carbs 11.66g 1.44g N/A
Sugar 8.99g 0g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.015mg 0.401mg 0%
Threonine 0.047mg 1.038mg 0%
Isoleucine 0.051mg 1.537mg 0%
Leucine 0.066mg 2.959mg 0%
Lysine 0.061mg 2.585mg 0%
Methionine 0.024mg 0.784mg 0%
Phenylalanine 0.044mg 1.662mg 0%
Valine 0.057mg 2.139mg 0%
Histidine 0.027mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +918.1%
Contains more WaterWater +120.8%
Contains more ProteinProtein +2264.9%
Contains more FatsFats +5859.6%
Contains more OtherOther +388.5%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +17019.1%
Contains more Poly. FatPolyunsaturated fat +367.2%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.