Kiwi vs. Yogurt — In-Depth Nutrition Comparison
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The main differences between kiwi and yogurt
- Kiwi is richer in vitamin C, vitamin K, copper, fiber, and vitamin E, yet yogurt is richer in vitamin B12, vitamin B2, selenium, phosphorus, and calcium.
- Daily need coverage for vitamin C for kiwi is 103% higher.
- Yogurt has a lower glycemic index than kiwi.
Food types used in this article are Kiwifruit, green, raw and Yogurt, Greek, plain, nonfat.
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.
| Contains more MagnesiumMagnesium | +54.5% |
| Contains more PotassiumPotassium | +121.3% |
| Contains more IronIron | +342.9% |
| Contains more CopperCopper | +664.7% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +988.9% |
| Contains more CalciumCalcium | +223.5% |
| Contains more ZincZinc | +271.4% |
| Contains more PhosphorusPhosphorus | +297.1% |
| Contains more SeleniumSelenium | +4750% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin EVitamin E | +14500% |
| Contains more Vitamin B1Vitamin B1 | +17.4% |
| Contains more Vitamin B3Vitamin B3 | +63.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +257.1% |
| Contains more Vitamin B2Vitamin B2 | +1012% |
| Contains more Vitamin B5Vitamin B5 | +80.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +93.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +33.3% |
| Contains more CarbsCarbs | +307.2% |
| Contains more ProteinProtein | +793.9% |
| Contains more OtherOther | +18% |
~equal in
Water
~85.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.2% |
| Contains more Poly. FatPolyunsaturated fat | +2291.7% |
| Contains more Mono. FatMonounsaturated fat | +12.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +311.8% |
~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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 92.7mg | 0mg | 103% |
| Vitamin K | 40.3µg | 0µg | 34% |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Vitamin B2 | 0.025mg | 0.278mg | 19% |
| Protein | 1.14g | 10.19g | 18% |
| Selenium | 0.2µg | 9.7µg | 17% |
| Phosphorus | 34mg | 135mg | 14% |
| Copper | 0.13mg | 0.017mg | 13% |
| Fiber | 3g | 0g | 12% |
| Vitamin E | 1.46mg | 0.01mg | 10% |
| Calcium | 34mg | 110mg | 8% |
| Folate | 25µg | 7µg | 5% |
| Fructose | 4.35g | 0g | 5% |
| Potassium | 312mg | 141mg | 5% |
| Carbs | 14.66g | 3.6g | 4% |
| Manganese | 0.098mg | 0.009mg | 4% |
| Vitamin B5 | 0.183mg | 0.331mg | 3% |
| Zinc | 0.14mg | 0.52mg | 3% |
| Iron | 0.31mg | 0.07mg | 3% |
| Cholesterol | 0mg | 5mg | 2% |
| Polyunsaturated fat | 0.287g | 0.012g | 2% |
| Sodium | 3mg | 36mg | 1% |
| Choline | 7.8mg | 15.1mg | 1% |
| Magnesium | 17mg | 11mg | 1% |
| Vitamin B3 | 0.341mg | 0.208mg | 1% |
| Calories | 61kcal | 59kcal | 0% |
| Fats | 0.52g | 0.39g | 0% |
| Net carbs | 11.66g | 3.6g | N/A |
| Sugar | 8.99g | 3.24g | N/A |
| Vitamin A | 4µg | 1µg | 0% |
| Vitamin B1 | 0.027mg | 0.023mg | 0% |
| Vitamin B6 | 0.063mg | 0.063mg | 0% |
| Trans fat | 0g | 0.006g | N/A |
| Saturated fat | 0.029g | 0.117g | 0% |
| Monounsaturated fat | 0.047g | 0.053g | 0% |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.061mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.057mg | 0% | |
| Histidine | 0.027mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
14%
19%
Comparison summary
Which food is lower in Sugar?
Yogurt is lower in Sugar (difference - 5.75g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 39)
Which food is lower in Cholesterol?
Kiwi is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 33mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.088g)
Which food is cheaper?
Kiwi is cheaper (difference - $2.1)
Which food is richer in minerals?
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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?
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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.