Greek Yogurt vs. Kiwi
Nutrition comparison of Greek Yogurt and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and kiwi:
- Greek yogurt has 60% less sugar than kiwi.
- Greek yogurt has 73% less carbohydrates than kiwi.
- Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12.
- Greek yogurt has signficantly more Vitamin A than kiwi.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
- Kiwi has 41.4 times less saturated fat than greek yogurt.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and greek yogurt contain similar amounts of calories - kiwi has 61 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to kiwi per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Kiwi | |
|---|---|---|
| Protein | 55% | 7% |
| Carbohydrates | 22% | 87% |
| Fat | 24% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Greek yogurt has 73% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than greek yogurt - kiwi has 3g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Greek yogurt has 60% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 773% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Kiwi has 41.4 times less saturated fat than greek yogurt - kiwi has 0.03g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and kiwi are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and kiwi does not contain significant amounts.
cholesterol
Kiwi has less cholesterol than greek yogurt - greek yogurt 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 114 times more Vitamin C than greek yogurt - kiwi has 92.7mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.
Vitamin A
Greek yogurt has signficantly more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Vitamin E
Kiwi has 35 times more Vitamin E than greek yogurt - kiwi has 1.5mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Kiwi has 200 times more Vitamin K than greek yogurt - kiwi has 40.3ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12. Both greek yogurt and kiwi contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Greek Yogurt | Kiwi | |
|---|---|---|
| Thiamin | 0.044 MG | 0.027 MG |
| Riboflavin | 0.233 MG | 0.025 MG |
| Niacin | 0.197 MG | 0.341 MG |
| Pantothenic acid | 0.47 MG | 0.183 MG |
| Vitamin B6 | 0.055 MG | 0.063 MG |
| Folate | 12 UG | 25 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 238% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Kiwi and greek yogurt contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 121% more potassium than greek yogurt - kiwi has 312mg of potassium per 100 grams and greek yogurt has 141mg 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,
| Greek Yogurt | Kiwi | |
|---|---|---|
| beta-carotene | 6 UG | 52 UG |
| lutein + zeaxanthin | 1 UG | 122 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.042 G |
| Total | 0.007 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Kiwi | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.246 G |
| Total | 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Kiwi (Kiwifruit, green, raw) .
Greek 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 greek yogurt contain more calories in 100 grams?Kiwi and greek yogurt contain similar amounts of calories - kiwi has 61 calories in 100g and greek yogurt has 73 calories.
Is kiwi or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 770% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and greek yogurt has 10g of protein.
Does kiwi or greek yogurt have more carbohydrates?
By weight, greek yogurt has 70% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.
Does kiwi or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 240% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and greek yogurt has 115mg of calcium.
Does kiwi or greek yogurt contain more potassium?
Kiwi is a rich source of potassium and it has 120% more potassium than greek yogurt - kiwi has 312mg of potassium in 100 grams and greek yogurt has 141mg of potassium.