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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.

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
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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.
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
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

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.
Milk
6
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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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%
Contains more Vitamin AVitamin A +125.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +640%
Contains more Vitamin B5Vitamin B5 +97.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +126.9%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
4
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
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 OtherOther +23%
Contains more CarbsCarbs +193.8%
~equal in Water ~83.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
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
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk Kiwi
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 Milk Kiwi Opinion
Calories 42kcal 61kcal Kiwi
Protein 3.37g 1.14g Milk
Fats 0.97g 0.52g Milk
Vitamin C 0mg 92.7mg Kiwi
Net carbs 4.99g 11.66g Kiwi
Carbs 4.99g 14.66g Kiwi
Cholesterol 5mg 0mg Kiwi
Vitamin D 48IU 0IU Milk
Magnesium 11mg 17mg Kiwi
Calcium 125mg 34mg Milk
Potassium 150mg 312mg Kiwi
Iron 0.03mg 0.31mg Kiwi
Sugar 5.2g 8.99g Milk
Fiber 0g 3g Kiwi
Copper 0.01mg 0.13mg Kiwi
Zinc 0.42mg 0.14mg Milk
Phosphorus 95mg 34mg Milk
Sodium 44mg 3mg Kiwi
Vitamin A 196IU 87IU Milk
Vitamin A 58µg 4µg Milk
Vitamin E 0.01mg 1.46mg Kiwi
Vitamin D 1.2µg 0µg Milk
Manganese 0.003mg 0.098mg Kiwi
Selenium 3.3µg 0.2µg Milk
Vitamin B1 0.02mg 0.027mg Kiwi
Vitamin B2 0.185mg 0.025mg Milk
Vitamin B3 0.093mg 0.341mg Kiwi
Vitamin B5 0.361mg 0.183mg Milk
Vitamin B6 0.037mg 0.063mg Kiwi
Vitamin B12 0.47µg 0µg Milk
Vitamin K 0.1µg 40.3µg Kiwi
Folate 5µg 25µg Kiwi
Choline 17.7mg 7.8mg Milk
Saturated Fat 0.633g 0.029g Kiwi
Monounsaturated Fat 0.277g 0.047g Milk
Polyunsaturated fat 0.035g 0.287g Kiwi
Tryptophan 0.043mg 0.015mg Milk
Threonine 0.143mg 0.047mg Milk
Isoleucine 0.174mg 0.051mg Milk
Leucine 0.319mg 0.066mg Milk
Lysine 0.282mg 0.061mg Milk
Methionine 0.088mg 0.024mg Milk
Phenylalanine 0.174mg 0.044mg Milk
Valine 0.22mg 0.057mg Milk
Histidine 0.101mg 0.027mg Milk
Fructose 0g 4.35g Kiwi
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Kiwi
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
15%
Milk
39%
Kiwi
Minerals Daily Need Coverage Score
14%
Milk
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Milk
Milk is lower in Sugar (difference - 3.79g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 27)
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 - 41mg)
Which food is lower in Saturated Fat?
Kiwi
Kiwi is lower in Saturated Fat (difference - 0.604g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $0.1)
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. 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.