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Yogurt vs. Kiwifruit — In-Depth Nutrition Comparison

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The main differences between Yogurt and Kiwifruit

  • Yogurt is richer in Vitamin B12, Vitamin B2, Selenium, Phosphorus, and Calcium, yet Kiwifruit is richer in Vitamin C, Vitamin K, Copper, Fiber, and Vitamin E .
  • Daily need coverage for Vitamin C from Kiwifruit is 103% higher.

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

Infographic

Yogurt 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.
Contains more Calcium +223.5%
Contains more Phosphorus +297.1%
Contains more Zinc +271.4%
Contains more Selenium +4750%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +223.5%
Contains more Phosphorus +297.1%
Contains more Zinc +271.4%
Contains more Selenium +4750%
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%

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.
Yogurt
4
:
Contains more Vitamin B2 +1012%
Contains more Vitamin B5 +80.9%
Contains more Vitamin B12 +∞%
Contains more Choline +93.6%
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 +∞%
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 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 9% 0%
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 B2 +1012%
Contains more Vitamin B5 +80.9%
Contains more Vitamin B12 +∞%
Contains more Choline +93.6%
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 +∞%
Equal in Vitamin B6 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +793.9%
Contains more Other +18%
Contains more Fats +33.3%
Contains more Carbs +307.2%
Equal in Water - 83.07
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +793.9%
Contains more Other +18%
Contains more Fats +33.3%
Contains more Carbs +307.2%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +12.8%
Contains less Saturated Fat -75.2%
Contains more Polyunsaturated fat +2291.7%
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +12.8%
Contains less Saturated Fat -75.2%
Contains more Polyunsaturated fat +2291.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Lactose +∞%
Contains more Galactose +311.8%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
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
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 Galactose +311.8%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt 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 Yogurt Kiwifruit Opinion
Net carbs 3.6g 11.66g Kiwifruit
Protein 10.19g 1.14g Yogurt
Fats 0.39g 0.52g Kiwifruit
Carbs 3.6g 14.66g Kiwifruit
Calories 59kcal 61kcal Kiwifruit
Fructose 0g 4.35g Kiwifruit
Sugar 3.24g 8.99g Yogurt
Fiber 0g 3g Kiwifruit
Calcium 110mg 34mg Yogurt
Iron 0.07mg 0.31mg Kiwifruit
Magnesium 11mg 17mg Kiwifruit
Phosphorus 135mg 34mg Yogurt
Potassium 141mg 312mg Kiwifruit
Sodium 36mg 3mg Kiwifruit
Zinc 0.52mg 0.14mg Yogurt
Copper 0.017mg 0.13mg Kiwifruit
Manganese 0.009mg 0.098mg Kiwifruit
Selenium 9.7µg 0.2µg Yogurt
Vitamin A 4IU 87IU Kiwifruit
Vitamin A RAE 1µg 4µg Kiwifruit
Vitamin E 0.01mg 1.46mg Kiwifruit
Vitamin C 0mg 92.7mg Kiwifruit
Vitamin B1 0.023mg 0.027mg Kiwifruit
Vitamin B2 0.278mg 0.025mg Yogurt
Vitamin B3 0.208mg 0.341mg Kiwifruit
Vitamin B5 0.331mg 0.183mg Yogurt
Vitamin B6 0.063mg 0.063mg
Folate 7µg 25µg Kiwifruit
Vitamin B12 0.75µg 0µg Yogurt
Choline 15.1mg 7.8mg Yogurt
Vitamin K 0µg 40.3µg 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 5mg 0mg Kiwifruit
Trans Fat 0.006g 0g Kiwifruit
Saturated Fat 0.117g 0.029g Kiwifruit
Monounsaturated Fat 0.053g 0.047g Yogurt
Polyunsaturated fat 0.012g 0.287g 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
Yogurt 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
17%
Yogurt
39%
Kiwifruit
Minerals Daily Need Coverage Score
19%
Yogurt
14%
Kiwifruit

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.