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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

Kiwifruit 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.
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
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.
:
4
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 +∞%
Contains more Choline +93.6%
Equal in Vitamin B6 - 0.063
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 9% 0%
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 +∞%
Contains more Choline +93.6%
Equal in Vitamin B6 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +33.3%
Contains more Carbs +307.2%
Contains more Protein +793.9%
Contains more Other +18%
Equal in Water - 85.1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
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 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
Contains less Saturated Fat -75.2%
Contains more Polyunsaturated fat +2291.7%
Contains more Monounsaturated Fat +12.8%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
64% 29% 7%
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
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%
Contains more Galactose +311.8%
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
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 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.
Kiwifruit Yogurt
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol 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 Kiwifruit Yogurt Opinion
Net carbs 11.66g 3.6g Kiwifruit
Protein 1.14g 10.19g Yogurt
Fats 0.52g 0.39g Kiwifruit
Carbs 14.66g 3.6g Kiwifruit
Calories 61kcal 59kcal Kiwifruit
Fructose 4.35g 0g Kiwifruit
Sugar 8.99g 3.24g Yogurt
Fiber 3g 0g Kiwifruit
Calcium 34mg 110mg Yogurt
Iron 0.31mg 0.07mg Kiwifruit
Magnesium 17mg 11mg Kiwifruit
Phosphorus 34mg 135mg Yogurt
Potassium 312mg 141mg Kiwifruit
Sodium 3mg 36mg Kiwifruit
Zinc 0.14mg 0.52mg Yogurt
Copper 0.13mg 0.017mg Kiwifruit
Manganese 0.098mg 0.009mg Kiwifruit
Selenium 0.2µg 9.7µg Yogurt
Vitamin A 87IU 4IU Kiwifruit
Vitamin A RAE 4µg 1µg Kiwifruit
Vitamin E 1.46mg 0.01mg Kiwifruit
Vitamin C 92.7mg 0mg Kiwifruit
Vitamin B1 0.027mg 0.023mg Kiwifruit
Vitamin B2 0.025mg 0.278mg Yogurt
Vitamin B3 0.341mg 0.208mg Kiwifruit
Vitamin B5 0.183mg 0.331mg Yogurt
Vitamin B6 0.063mg 0.063mg
Folate 25µg 7µg Kiwifruit
Vitamin B12 0µg 0.75µg Yogurt
Choline 7.8mg 15.1mg Yogurt
Vitamin K 40.3µg 0µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Cholesterol 0mg 5mg Kiwifruit
Trans Fat 0g 0.006g Kiwifruit
Saturated Fat 0.029g 0.117g Kiwifruit
Monounsaturated Fat 0.047g 0.053g Yogurt
Polyunsaturated fat 0.287g 0.012g Kiwifruit
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Kiwifruit
17%
Yogurt
Minerals Daily Need Coverage Score
14%
Kiwifruit
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 contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 33mg)
Which food is lower in Cholesterol?
Kiwifruit
Kiwifruit is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.088g)
Which food is cheaper?
Kiwifruit
Kiwifruit 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. Kiwifruit - 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.