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Milk vs. Kiwi — In-Depth Nutrition Comparison

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Significant differences between milk and kiwi

  • Milk has more vitamin B12, vitamin B2, calcium, phosphorus, and vitamin D*; however, kiwi is richer in vitamin C, vitamin K, copper, fiber, and vitamin E.
  • Kiwi covers your daily vitamin C needs 103% more than milk.
  • Kiwi has a higher glycemic index. The glycemic index of kiwi is 58, while the glycemic index of milk is 31.

Specific food types used in this comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Kiwifruit, green, raw.

Infographic

Milk vs Kiwi infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Milk
Milk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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%
Contains more CalciumCalcium +267.6%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +179.4%
Contains more SeleniumSelenium +1550%
Contains more MagnesiumMagnesium +54.5%
Contains more PotassiumPotassium +108%
Contains more IronIron +933.3%
Contains more CopperCopper +1200%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +3166.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Milk
Milk
5
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% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +1350%
Contains more Vitamin B2Vitamin B2 +640%
Contains more Vitamin B5Vitamin B5 +97.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +14500%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B3Vitamin B3 +266.7%
Contains more Vitamin B6Vitamin B6 +70.3%
Contains more Vitamin KVitamin K +40200%
Contains more FolateFolate +400%

All nutrients comparison - raw data values

Nutrient Milk Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Vitamin K 0.1µg 40.3µg 34%
Vitamin B12 0.47µg 0µg 20%
Copper 0.01mg 0.13mg 13%
Fiber 0g 3g 12%
Vitamin B2 0.185mg 0.025mg 12%
Vitamin E 0.01mg 1.46mg 10%
Calcium 125mg 34mg 9%
Phosphorus 95mg 34mg 9%
Vitamin D* 48 IU 0 IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin A 58µg 4µg 6%
Selenium 3.3µg 0.2µg 6%
Potassium 150mg 312mg 5%
Folate 5µg 25µg 5%
Fructose 0g 4.35g 5%
Protein 3.37g 1.14g 4%
Iron 0.03mg 0.31mg 4%
Manganese 0.003mg 0.098mg 4%
Vitamin B5 0.361mg 0.183mg 4%
Carbs 4.99g 14.66g 3%
Zinc 0.42mg 0.14mg 3%
Saturated fat 0.633g 0.029g 3%
Cholesterol 5mg 0mg 2%
Sodium 44mg 3mg 2%
Vitamin B3 0.093mg 0.341mg 2%
Vitamin B6 0.037mg 0.063mg 2%
Choline 17.7mg 7.8mg 2%
Polyunsaturated fat 0.035g 0.287g 2%
Calories 42kcal 61kcal 1%
Fats 0.97g 0.52g 1%
Magnesium 11mg 17mg 1%
Vitamin B1 0.02mg 0.027mg 1%
Monounsaturated fat 0.277g 0.047g 1%
Protein per 100 calories 8g 1.9g N/A
Calories per 10 g protein 125kcal 535kcal N/A
Weight per 100 calories 238g 164g N/A
Net carbs 4.99g 11.66g N/A
Sugar 5.2g 8.99g N/A
Tryptophan 0.043mg 0.015mg 0%
Threonine 0.143mg 0.047mg 0%
Isoleucine 0.174mg 0.051mg 0%
Leucine 0.319mg 0.066mg 0%
Lysine 0.282mg 0.061mg 0%
Methionine 0.088mg 0.024mg 0%
Phenylalanine 0.174mg 0.044mg 0%
Valine 0.22mg 0.057mg 0%
Histidine 0.101mg 0.027mg 0%
Omega-3 (ALA) 0.004g 0%
Omega-6 (Linoleic acid) 0.027g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +195.6%
Contains more FatsFats +86.5%
Contains more CarbsCarbs +193.8%
~equal in Water ~83.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
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
Contains more Mono. FatMonounsaturated fat +489.4%
Contains less Sat. FatSaturated fat -95.4%
Contains more Poly. FatPolyunsaturated fat +720%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Kiwi
Kiwi
5
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
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.