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Milk vs. Kiwifruit — In-Depth Nutrition Comparison

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Significant differences between Milk and Kiwifruit

  • Milk has more Vitamin B12, Vitamin B2, Calcium, Phosphorus, and Vitamin D, however, Kiwifruit is richer in Vitamin C, Vitamin K, Copper, Fiber, and Vitamin E .
  • Kiwifruit 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 Kiwifruit 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.
Milk
4
:
Contains more Calcium +267.6%
Contains more Phosphorus +179.4%
Contains more Zinc +200%
Contains more Selenium +1550%
Contains more Iron +933.3%
Contains more Magnesium +54.5%
Contains more Potassium +108%
Contains less Sodium -93.2%
Contains more Copper +1200%
Contains more Manganese +3166.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +267.6%
Contains more Phosphorus +179.4%
Contains more Zinc +200%
Contains more Selenium +1550%
Contains more Iron +933.3%
Contains more Magnesium +54.5%
Contains more Potassium +108%
Contains less Sodium -93.2%
Contains more Copper +1200%
Contains more Manganese +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
:
Contains more Vitamin A +125.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +640%
Contains more Vitamin B5 +97.3%
Contains more Vitamin B12 +∞%
Contains more Choline +126.9%
Contains more Vitamin E +14500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35%
Contains more Vitamin B3 +266.7%
Contains more Vitamin B6 +70.3%
Contains more Folate +400%
Contains more Vitamin K +40200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 10% 1%
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%
Contains more Vitamin A +125.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +640%
Contains more Vitamin B5 +97.3%
Contains more Vitamin B12 +∞%
Contains more Choline +126.9%
Contains more Vitamin E +14500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35%
Contains more Vitamin B3 +266.7%
Contains more Vitamin B6 +70.3%
Contains more Folate +400%
Contains more Vitamin K +40200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
4
:
Contains more Protein +195.6%
Contains more Fats +86.5%
Contains more Other +23%
Contains more Carbs +193.8%
Equal in Water - 83.07
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +195.6%
Contains more Fats +86.5%
Contains more Other +23%
Contains more Carbs +193.8%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
1
:
Contains more Monounsaturated Fat +489.4%
Contains less Saturated Fat -95.4%
Contains more Polyunsaturated fat +720%
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +489.4%
Contains less Saturated Fat -95.4%
Contains more Polyunsaturated fat +720%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
1
:
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
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 Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

Which food is preferable for your diet?

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

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 contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 41mg)
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 - 0.604g)
Which food is cheaper?
Kiwifruit
Kiwifruit 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. Kiwifruit - 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.