Whole Milk vs. Kiwi
Nutrition comparison of Whole Milk and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and kiwi:
- Kiwi has 63.3 times less saturated fat than whole milk.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
- Whole milk has 67% less carbohydrates than kiwi.
- Whole milk has more riboflavin and Vitamin B12, however, kiwi contains more folate.
- Whole milk has signficantly more Vitamin D than kiwi.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and whole milk contain similar amounts of calories - kiwi has 61 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to kiwi per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Kiwi | |
|---|---|---|
| Protein | 21% | 7% |
| Carbohydrates | 32% | 87% |
| Fat | 48% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 67% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than whole milk - kiwi has 3g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Kiwi and whole milk contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Whole milk has 176% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Kiwi has 63.3 times less saturated fat than whole milk - kiwi has 0.03g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Kiwi has less cholesterol than whole milk - whole milk has 10mg 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 whole milk - kiwi has 92.7mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has 10 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than kiwi - whole milk has 51iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi and whole milk contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Kiwi has 133 times more Vitamin K than whole milk - kiwi has 40.3ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin and Vitamin B12, however, kiwi contains more folate. Both whole milk and kiwi contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Whole Milk | Kiwi | |
|---|---|---|
| Thiamin | 0.046 MG | 0.027 MG |
| Riboflavin | 0.169 MG | 0.025 MG |
| Niacin | 0.089 MG | 0.341 MG |
| Pantothenic acid | 0.373 MG | 0.183 MG |
| Vitamin B6 | 0.036 MG | 0.063 MG |
| Folate | 5 UG | 25 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 232% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Kiwi and whole milk contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 136% more potassium than whole milk - kiwi has 312mg of potassium per 100 grams and whole milk has 132mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole milk and kiwi contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.042 G |
| Total | 0.075 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Kiwi | |
|---|---|---|
| linoleic acid | 0.12 G | 0.246 G |
| Total | 0.12 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.
Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Kiwi (Kiwifruit, green, raw) .
Whole Milk 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 whole milk contain more calories in 100 grams?Kiwi and whole milk contain similar amounts of calories - kiwi has 61 calories in 100g and whole milk has 61 calories.
Does kiwi or whole milk have more carbohydrates?
By weight, whole milk has 70% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does kiwi or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 230% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does kiwi or whole milk contain more potassium?
Kiwi is a rich source of potassium and it has 140% more potassium than whole milk - kiwi has 312mg of potassium in 100 grams and whole milk has 132mg of potassium.