Yogurt vs. Kiwi
Nutrition comparison of Yogurt and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and kiwi:
- Kiwi has 71.2 times less saturated fat than yogurt.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
- Yogurt has 68% less carbohydrates than kiwi.
- Yogurt has more riboflavin and Vitamin B12, however, kiwi contains more Vitamin B6 and folate.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and yogurt contain similar amounts of calories - kiwi has 61 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to kiwi per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Kiwi | |
|---|---|---|
| Protein | 23% | 7% |
| Carbohydrates | 30% | 87% |
| Fat | 47% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 68% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than yogurt - kiwi has 3g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt has 48% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 204% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Kiwi has 71.2 times less saturated fat than yogurt - kiwi has 0.03g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Kiwi has less cholesterol than yogurt - yogurt has 13mg 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 184 times more Vitamin C than yogurt - kiwi has 92.7mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has 575% more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and kiwi contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi has 23 times more Vitamin E than yogurt - kiwi has 1.5mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Kiwi has 200 times more Vitamin K than yogurt - kiwi has 40.3ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more riboflavin and Vitamin B12, however, kiwi contains more Vitamin B6 and folate. Both yogurt and kiwi contain significant amounts of thiamin, niacin and pantothenic acid.
| Yogurt | Kiwi | |
|---|---|---|
| Thiamin | 0.029 MG | 0.027 MG |
| Riboflavin | 0.142 MG | 0.025 MG |
| Niacin | 0.075 MG | 0.341 MG |
| Pantothenic acid | 0.389 MG | 0.183 MG |
| Vitamin B6 | 0.032 MG | 0.063 MG |
| Folate | 7 UG | 25 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 256% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Kiwi and yogurt contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 101% more potassium than yogurt - kiwi has 312mg of potassium per 100 grams and yogurt has 155mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both yogurt and kiwi contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.042 G |
| Total | 0.027 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than yogurt per 100 grams.
| Yogurt | Kiwi | |
|---|---|---|
| linoleic acid | 0.065 G | 0.246 G |
| Total | 0.065 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.
Yogurt 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 yogurt contain more calories in 100 grams?Kiwi and yogurt contain similar amounts of calories - kiwi has 61 calories in 100g and yogurt has 61 calories.
Does kiwi or yogurt have more carbohydrates?
By weight, yogurt has 70% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does kiwi or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 260% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does kiwi or yogurt contain more potassium?
Kiwi is a rich source of potassium and it has 100% more potassium than yogurt - kiwi has 312mg of potassium in 100 grams and yogurt has 155mg of potassium.