Cheese vs. Kiwi
Nutrition comparison of Cheese and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and kiwi:
- Cheese has 111.7 times less carbohydrates than kiwi.
- Cheese has more riboflavin and Vitamin B12.
- Cheese is an excellent source of Vitamin A, calcium and protein.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and kiwi has 84% less calories than cheese - kiwi has 61 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to kiwi per calorie. Cheese has a macronutrient ratio of 25:0:75 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Kiwi | |
|---|---|---|
| Protein | 25% | 7% |
| Carbohydrates | ~ | 87% |
| Fat | 75% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 111.7 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than cheese - kiwi has 3g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 19 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and kiwi has 100% less saturated fat than cheese - kiwi has 0.03g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Kiwi has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and kiwi does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than cheese - kiwi has 92.7mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 42 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than kiwi - cheese has 21iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi and cheese contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Kiwi has 15 times more Vitamin K than cheese - kiwi has 40.3ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Cheese has more riboflavin and Vitamin B12. Both cheese and kiwi contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cheese | Kiwi | |
|---|---|---|
| Thiamin | 0.023 MG | 0.027 MG |
| Riboflavin | 0.318 MG | 0.025 MG |
| Niacin | 0.114 MG | 0.341 MG |
| Pantothenic acid | 0.249 MG | 0.183 MG |
| Vitamin B6 | 0.061 MG | 0.063 MG |
| Folate | 13 UG | 25 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 18 times more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Kiwi and cheese contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 267% more potassium than cheese - kiwi has 312mg of potassium per 100 grams and cheese has 85mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both cheese and kiwi contain significant amounts of beta-carotene.
| Cheese | Kiwi | |
|---|---|---|
| beta-carotene | 56 UG | 52 UG |
| lutein + zeaxanthin | ~ | 122 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Cheese | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.042 G |
| Total | 0.332 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than kiwi per 100 grams.
| Cheese | Kiwi | |
|---|---|---|
| linoleic acid | 0.532 G | 0.246 G |
| Total | 0.532 G | 0.246 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cheese g
()
|
Daily Values (%) |
Kiwi g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kiwi or cheese contain more calories in 100 grams?Cheese is high in calories and kiwi has 80% less calories than cheese - kiwi has 61 calories in 100g and cheese has 384 calories.
Does kiwi or cheese have more carbohydrates?
By weight, cheese has 111.7 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does kiwi or cheese contain more calcium?
Cheese is a rich source of calcium and it has 18 times more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and cheese has 659mg of calcium.
Does kiwi or cheese contain more potassium?
Kiwi is a rich source of potassium and it has 270% more potassium than cheese - kiwi has 312mg of potassium in 100 grams and cheese has 85mg of potassium.