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Kiwi vs. Cheese — In-Depth Nutrition Comparison

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What are the differences between kiwi and cheese?

  • Kiwi is higher in vitamin C and vitamin K; however, cheese is richer in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2.
  • Kiwi's daily need coverage for vitamin C is 103% more.
  • Cheese contains 17 times less vitamin K than kiwi. Kiwi contains 40.3µg of vitamin K, while cheese contains 2.4µg.
  • Kiwi has less saturated fat.
  • Cheese has a lower glycemic index (0) than kiwi (58).

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

Infographic

Kiwi vs Cheese 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.
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%
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%
Contains more PotassiumPotassium +310.5%
Contains more IronIron +121.4%
Contains more CopperCopper +333.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +263%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +1988.2%
Contains more ZincZinc +2500%
Contains more PhosphorusPhosphorus +1238.2%
Contains more SeleniumSelenium +14150%

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.
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%
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%
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%
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 +∞%
~equal in Vitamin B1 ~0.029mg
~equal in Vitamin B6 ~0.066mg
~equal in Folate ~27µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +374.4%
Contains more WaterWater +124.4%
Contains more ProteinProtein +1906.1%
Contains more FatsFats +6305.8%
Contains more OtherOther +508.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +19572.3%
Contains more Poly. FatPolyunsaturated fat +395.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1480.8%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +70%
Contains more LactoseLactose +∞%
~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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.