Milk vs. Kiwi
Nutrition comparison of Milk and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and kiwi:
- Kiwi has 42.3 times less saturated fat than milk.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
- Milk has 67% less carbohydrates than kiwi.
- Milk has more riboflavin and Vitamin B12, however, kiwi contains more folate.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and milk contain similar amounts of calories - kiwi has 61 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to kiwi per calorie. Milk has a macronutrient ratio of 27:38:35 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Kiwi | |
|---|---|---|
| Protein | 27% | 7% |
| Carbohydrates | 38% | 87% |
| Fat | 35% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 67% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than milk - kiwi has 3g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Kiwi and milk contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 189% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Kiwi has 42.3 times less saturated fat than milk - kiwi has 0.03g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and kiwi are low in trans fat - milk has 0.09g of trans fat per 100 grams and kiwi does not contain significant amounts.
cholesterol
Both milk and kiwi are low in cholesterol - milk has 8mg 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 462 times more Vitamin C than milk - kiwi has 92.7mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has 12 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than kiwi - milk has 49iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi has 47 times more Vitamin E than milk - kiwi has 1.5mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Kiwi has 200 times more Vitamin K than milk - kiwi has 40.3ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin and Vitamin B12, however, kiwi contains more folate. Both milk and kiwi contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Milk | Kiwi | |
|---|---|---|
| Thiamin | 0.039 MG | 0.027 MG |
| Riboflavin | 0.185 MG | 0.025 MG |
| Niacin | 0.092 MG | 0.341 MG |
| Pantothenic acid | 0.356 MG | 0.183 MG |
| Vitamin B6 | 0.038 MG | 0.063 MG |
| Folate | 5 UG | 25 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 253% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Kiwi and milk contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 123% more potassium than milk - kiwi has 312mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.042 G |
| Total | 0.008 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than milk per 100 grams.
| Milk | Kiwi | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.246 G |
| Total | 0.066 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.
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 milk contain more calories in 100 grams?Kiwi and milk contain similar amounts of calories - kiwi has 61 calories in 100g and milk has 50 calories.
Does kiwi or milk have more carbohydrates?
By weight, milk has 70% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and milk has 4.8g of carbohydrates.
Does kiwi or milk contain more calcium?
Milk is a rich source of calcium and it has 250% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and milk has 120mg of calcium.
Does kiwi or milk contain more potassium?
Kiwi is a rich source of potassium and it has 120% more potassium than milk - kiwi has 312mg of potassium in 100 grams and milk has 140mg of potassium.