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  6. Kiwi vs. Yogurt

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

Kiwi vs Yogurt 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
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%
Yogurt
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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.
Kiwi
Kiwi
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Yogurt
Yogurt
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.063mg

All nutrients comparison - raw data values

Nutrient Kiwi Yogurt 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%
Potassium 312mg 141mg 5%
Folate 25µg 7µg 5%
Fructose 4.35g 0g 5%
Carbs 14.66g 3.6g 4%
Manganese 0.098mg 0.009mg 4%
Iron 0.31mg 0.07mg 3%
Zinc 0.14mg 0.52mg 3%
Vitamin B5 0.183mg 0.331mg 3%
Cholesterol 0mg 5mg 2%
Polyunsaturated fat 0.287g 0.012g 2%
Magnesium 17mg 11mg 1%
Sodium 3mg 36mg 1%
Vitamin B3 0.341mg 0.208mg 1%
Choline 7.8mg 15.1mg 1%
Calories 61kcal 59kcal 0%
Protein per 100 calories 1.9g 17g N/A
Calories per 10 g protein 535kcal 58kcal N/A
Weight per 100 calories 164g 169g N/A
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

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
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
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
Kiwi
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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
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
Kiwi
Kiwi
4
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
Yogurt
Yogurt
2
78% 22%
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +311.8%
~equal in Starch ~0g

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.