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Cheese vs. Kiwi — In-Depth Nutrition Comparison

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What are the differences between cheese and kiwi?

  • Cheese is higher in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2; however, kiwi is richer in vitamin C and vitamin K.
  • Kiwi's daily need coverage for vitamin C is 103% more.
  • Kiwi has less cholesterol.
  • Cheese has a lower glycemic index (0) than kiwi (58).

We used Cheese, cheddar and Kiwifruit, green, raw types in this article.

Infographic

Cheese vs Kiwi 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Kiwi
Kiwi
5
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 MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +1988.2%
Contains more ZincZinc +2500%
Contains more PhosphorusPhosphorus +1238.2%
Contains more SeleniumSelenium +14150%
Contains more PotassiumPotassium +310.5%
Contains more IronIron +121.4%
Contains more CopperCopper +333.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +263%

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.
Cheese
Cheese
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% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Kiwi
Kiwi
4
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 +8150%
Contains more Vitamin B2Vitamin B2 +1612%
Contains more Vitamin B5Vitamin B5 +124%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +105.6%
Contains more Vitamin B3Vitamin B3 +478%
Contains more Vitamin KVitamin K +1579.2%
~equal in Vitamin B1 ~0.027mg
~equal in Vitamin B6 ~0.063mg
~equal in Folate ~25µg

All nutrients comparison - raw data values

Nutrient Cheese Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Saturated fat 18.867g 0.029g 86%
Calcium 710mg 34mg 68%
Phosphorus 455mg 34mg 60%
Selenium 28.5µg 0.2µg 51%
Fats 33.31g 0.52g 50%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.14g 43%
Vitamin A 330µg 4µg 36%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.14mg 32%
Vitamin K 2.4µg 40.3µg 32%
Vitamin B2 0.428mg 0.025mg 31%
Sodium 653mg 3mg 28%
Monounsaturated fat 9.246g 0.047g 23%
Calories 404kcal 61kcal 17%
Fiber 0g 3g 12%
Copper 0.03mg 0.13mg 11%
Polyunsaturated fat 1.421g 0.287g 8%
Potassium 76mg 312mg 7%
Vitamin E 0.71mg 1.46mg 5%
Vitamin B5 0.41mg 0.183mg 5%
Fructose 0g 4.35g 5%
Carbs 3.09g 14.66g 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Manganese 0.027mg 0.098mg 3%
Magnesium 27mg 17mg 2%
Iron 0.14mg 0.31mg 2%
Vitamin B3 0.059mg 0.341mg 2%
Choline 16.5mg 7.8mg 2%
Folate 27µg 25µg 1%
Protein per 100 calories 5.7g 1.9g N/A
Calories per 10 g protein 177kcal 535kcal N/A
Weight per 100 calories 25g 164g N/A
Unsaturated / Saturated Fat ratio 0.57 12 N/A
Net carbs 3.09g 11.66g N/A
Sugar 0.48g 8.99g N/A
Vitamin B1 0.029mg 0.027mg 0%
Vitamin B6 0.066mg 0.063mg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.015mg 0%
Threonine 1.044mg 0.047mg 0%
Isoleucine 1.206mg 0.051mg 0%
Leucine 1.939mg 0.066mg 0%
Lysine 1.025mg 0.061mg 0%
Methionine 0.547mg 0.024mg 0%
Phenylalanine 1.074mg 0.044mg 0%
Valine 1.404mg 0.057mg 0%
Histidine 0.547mg 0.027mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Kiwi
Kiwi
2
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 +1906.1%
Contains more FatsFats +6305.8%
Contains more OtherOther +508.2%
Contains more CarbsCarbs +374.4%
Contains more WaterWater +124.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Kiwi
Kiwi
1
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 +19572.3%
Contains more Poly. FatPolyunsaturated fat +395.1%
Contains less Sat. FatSaturated fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
1
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 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 +1480.8%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +70%
~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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.