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Yogurt vs. Kiwi — In-Depth Nutrition Comparison

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The main differences between yogurt and kiwi

  • Yogurt is richer in vitamin B12, vitamin B2, selenium, phosphorus, and calcium, yet kiwi is richer in vitamin C, vitamin K, copper, fiber, and vitamin E.
  • Daily need coverage for vitamin C for kiwi is 103% higher.
  • Yogurt has a lower glycemic index than kiwi.

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

Infographic

Yogurt 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.
Yogurt
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Kiwi
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 +223.5%
Contains more ZincZinc +271.4%
Contains more PhosphorusPhosphorus +297.1%
Contains more SeleniumSelenium +4750%
Contains more MagnesiumMagnesium +54.5%
Contains more PotassiumPotassium +121.3%
Contains more IronIron +342.9%
Contains more CopperCopper +664.7%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +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
Yogurt
3
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% 0% 0.33% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3%
Kiwi
Kiwi
7
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 B2Vitamin B2 +1012%
Contains more Vitamin B5Vitamin B5 +80.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +14500%
Contains more Vitamin B1Vitamin B1 +17.4%
Contains more Vitamin B3Vitamin B3 +63.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +257.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.063mg

All nutrients comparison - raw data values

Nutrient Yogurt Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Vitamin K 0µg 40.3µg 34%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.278mg 0.025mg 19%
Protein 10.19g 1.14g 18%
Selenium 9.7µg 0.2µg 17%
Phosphorus 135mg 34mg 14%
Copper 0.017mg 0.13mg 13%
Fiber 0g 3g 12%
Vitamin E 0.01mg 1.46mg 10%
Calcium 110mg 34mg 8%
Potassium 141mg 312mg 5%
Folate 7µg 25µg 5%
Fructose 0g 4.35g 5%
Carbs 3.6g 14.66g 4%
Manganese 0.009mg 0.098mg 4%
Iron 0.07mg 0.31mg 3%
Zinc 0.52mg 0.14mg 3%
Vitamin B5 0.331mg 0.183mg 3%
Cholesterol 5mg 0mg 2%
Polyunsaturated fat 0.012g 0.287g 2%
Magnesium 11mg 17mg 1%
Sodium 36mg 3mg 1%
Vitamin B3 0.208mg 0.341mg 1%
Choline 15.1mg 7.8mg 1%
Calories 59kcal 61kcal 0%
Protein per 100 calories 17g 1.9g N/A
Calories per 10 g protein 58kcal 535kcal N/A
Weight per 100 calories 169g 164g N/A
Fats 0.39g 0.52g 0%
Net carbs 3.6g 11.66g N/A
Sugar 3.24g 8.99g N/A
Vitamin A 1µg 4µg 0%
Vitamin B1 0.023mg 0.027mg 0%
Vitamin B6 0.063mg 0.063mg 0%
Trans fat 0.006g 0g N/A
Saturated fat 0.117g 0.029g 0%
Monounsaturated fat 0.053g 0.047g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +793.9%
Contains more OtherOther +18%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +307.2%
~equal in Water ~83.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Kiwi
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 +12.8%
Contains less Sat. FatSaturated fat -75.2%
Contains more Poly. FatPolyunsaturated fat +2291.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
Yogurt
2
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
Kiwi
Kiwi
4
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 GalactoseGalactose +311.8%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.