Kiwifruit vs. Yogurt — In-Depth Nutrition Comparison

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The main differences between Kiwifruit and Yogurt

Kiwifruit 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 from Kiwifruit is 103% higher.

Food types used in this article are Kiwifruit, green, raw and Yogurt, Greek, plain, nonfat.

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.

Kiwifruit

Yogurt

Contains more Iron +342.9%

Contains more Magnesium +54.5%

Contains more Potassium +121.3%

Contains less Sodium -91.7%

Contains more Copper +664.7%

Contains more Manganese +988.9%

Contains more Calcium +223.5%

Contains more Phosphorus +297.1%

Contains more Zinc +271.4%

Contains more Selenium +4750%

Kiwifruit

Yogurt

Contains more Iron +342.9%

Contains more Magnesium +54.5%

Contains more Potassium +121.3%

Contains less Sodium -91.7%

Contains more Copper +664.7%

Contains more Manganese +988.9%

Contains more Calcium +223.5%

Contains more Phosphorus +297.1%

Contains more Zinc +271.4%

Contains more Selenium +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.

Kiwifruit

Yogurt

Contains more Vitamin A +2075%

Contains more Vitamin E +14500%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +17.4%

Contains more Vitamin B3 +63.9%

Contains more Folate +257.1%

Contains more Vitamin K +∞%

Contains more Vitamin B2 +1012%

Contains more Vitamin B5 +80.9%

Contains more Vitamin B12 +∞%

Equal in Vitamin B6 - 0.063

Kiwifruit

Yogurt

Contains more Vitamin A +2075%

Contains more Vitamin E +14500%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +17.4%

Contains more Vitamin B3 +63.9%

Contains more Folate +257.1%

Contains more Vitamin K +∞%

Contains more Vitamin B2 +1012%

Contains more Vitamin B5 +80.9%

Contains more Vitamin B12 +∞%

Equal in Vitamin B6 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Kiwifruit

Yogurt

Contains more Fats +33.3%

Contains more Carbs +307.2%

Contains more Protein +793.9%

Contains more Other +18%

Equal in Water - 85.1

Kiwifruit

Protein: 1.14 g

Fats: 0.52 g

Carbs: 14.66 g

Water: 83.07 g

Other: 0.61 g

Yogurt

Protein: 10.19 g

Fats: 0.39 g

Carbs: 3.6 g

Water: 85.1 g

Other: 0.72 g

Contains more Fats +33.3%

Contains more Carbs +307.2%

Contains more Protein +793.9%

Contains more Other +18%

Equal in Water - 85.1

Fat Type Comparison

Fat type breakdown side-by-side comparison

Kiwifruit

Yogurt

Contains less Saturated Fat -75.2%

Contains more Polyunsaturated fat +2291.7%

Contains more Monounsaturated Fat +12.8%

Kiwifruit

Saturated Fat: 0.029 g

Monounsaturated Fat: 0.047 g

Polyunsaturated fat: 0.287 g

Yogurt

Saturated Fat: 0.117 g

Monounsaturated Fat: 0.053 g

Polyunsaturated fat: 0.012 g

Contains less Saturated Fat -75.2%

Contains more Polyunsaturated fat +2291.7%

Contains more Monounsaturated Fat +12.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Kiwifruit

Yogurt

Contains more Sucrose +∞%

Contains more Glucose +∞%

Contains more Fructose +∞%

Contains more Maltose +∞%

Contains more Lactose +∞%

Contains more Galactose +311.8%

Kiwifruit

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

Yogurt

Starch: 0 g

Sucrose: 0 g

Glucose: 0 g

Fructose: 0 g

Lactose: 2.54 g

Maltose: 0 g

Galactose: 0.7 g

Contains more Sucrose +∞%

Contains more Glucose +∞%

Contains more Fructose +∞%

Contains more Maltose +∞%

Contains more Lactose +∞%

Contains more Galactose +311.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Glycemic Index
Lower in Sodium
Lower in Cholesterol
Lower in Saturated Fat
Lower in price
Rich in vitamins
Rich in minerals	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	11.66g	3.6g
Protein	1.14g	10.19g
Fats	0.52g	0.39g
Carbs	14.66g	3.6g
Calories	61kcal	59kcal
Fructose	4.35g	0g
Sugar	8.99g	3.24g
Fiber	3g	0g
Calcium	34mg	110mg
Iron	0.31mg	0.07mg
Magnesium	17mg	11mg
Phosphorus	34mg	135mg
Potassium	312mg	141mg
Sodium	3mg	36mg
Zinc	0.14mg	0.52mg
Copper	0.13mg	0.017mg
Manganese	0.098mg	0.009mg
Selenium	0.2µg	9.7µg
Vitamin A	87IU	4IU
Vitamin A RAE	4µg	1µg
Vitamin E	1.46mg	0.01mg
Vitamin C	92.7mg	0mg
Vitamin B1	0.027mg	0.023mg
Vitamin B2	0.025mg	0.278mg
Vitamin B3	0.341mg	0.208mg
Vitamin B5	0.183mg	0.331mg
Vitamin B6	0.063mg	0.063mg
Folate	25µg	7µg
Vitamin B12	0µg	0.75µg
Vitamin K	40.3µg	0µg
Tryptophan	0.015mg
Threonine	0.047mg
Isoleucine	0.051mg
Leucine	0.066mg
Lysine	0.061mg
Methionine	0.024mg
Phenylalanine	0.044mg
Valine	0.057mg
Histidine	0.027mg
Cholesterol	0mg	5mg
Trans Fat	0g	0.006g
Saturated Fat	0.029g	0.117g
Monounsaturated Fat	0.047g	0.053g
Polyunsaturated fat	0.287g	0.012g
Omega-6 - Linoleic acid		0.01g
Omega-3 - ALA		0.001g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
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

42%

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 contains less Sodium?

Kiwifruit contains less Sodium (difference - 33mg)

Which food is lower in Cholesterol?

Kiwifruit is lower in Cholesterol (difference - 5mg)

Which food is lower in Saturated Fat?

Kiwifruit is lower in Saturated Fat (difference - 0.088g)

Which food is cheaper?

Kiwifruit is cheaper (difference - $2.1)

Which food is richer in vitamins?

Kiwifruit is relatively richer in vitamins

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.

Kiwifruit vs. Yogurt — In-Depth Nutrition Comparison

The main differences between Kiwifruit and Yogurt

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References