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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 from Kiwi is 103% higher.

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

Infographic

Kiwi vs Yogurt 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%
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
7
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% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Yogurt
4
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% 0.24% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2075%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.063mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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
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
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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwi Yogurt Opinion
Calories 61kcal 59kcal Kiwi
Protein 1.14g 10.19g Yogurt
Fats 0.52g 0.39g Kiwi
Vitamin C 92.7mg 0mg Kiwi
Net carbs 11.66g 3.6g Kiwi
Carbs 14.66g 3.6g Kiwi
Cholesterol 0mg 5mg Kiwi
Magnesium 17mg 11mg Kiwi
Calcium 34mg 110mg Yogurt
Potassium 312mg 141mg Kiwi
Iron 0.31mg 0.07mg Kiwi
Sugar 8.99g 3.24g Yogurt
Fiber 3g 0g Kiwi
Copper 0.13mg 0.017mg Kiwi
Zinc 0.14mg 0.52mg Yogurt
Phosphorus 34mg 135mg Yogurt
Sodium 3mg 36mg Kiwi
Vitamin A 87IU 4IU Kiwi
Vitamin A 4µg 1µg Kiwi
Vitamin E 1.46mg 0.01mg Kiwi
Manganese 0.098mg 0.009mg Kiwi
Selenium 0.2µg 9.7µg Yogurt
Vitamin B1 0.027mg 0.023mg Kiwi
Vitamin B2 0.025mg 0.278mg Yogurt
Vitamin B3 0.341mg 0.208mg Kiwi
Vitamin B5 0.183mg 0.331mg Yogurt
Vitamin B6 0.063mg 0.063mg
Vitamin B12 0µg 0.75µg Yogurt
Vitamin K 40.3µg 0µg Kiwi
Folate 25µg 7µg Kiwi
Trans Fat 0g 0.006g Kiwi
Choline 7.8mg 15.1mg Yogurt
Saturated Fat 0.029g 0.117g Kiwi
Monounsaturated Fat 0.047g 0.053g Yogurt
Polyunsaturated fat 0.287g 0.012g Kiwi
Tryptophan 0.015mg Kiwi
Threonine 0.047mg Kiwi
Isoleucine 0.051mg Kiwi
Leucine 0.066mg Kiwi
Lysine 0.061mg Kiwi
Methionine 0.024mg Kiwi
Phenylalanine 0.044mg Kiwi
Valine 0.057mg Kiwi
Histidine 0.027mg Kiwi
Fructose 4.35g 0g Kiwi
Omega-3 - ALA 0.001g Yogurt
Omega-6 - Linoleic acid 0.01g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
14%
Kiwi
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 5.75g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 39)
Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Kiwi
Kiwi is lower in Saturated Fat (difference - 0.088g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $2.1)
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. 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.