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.
Detailed nutritional comparison of milk and kiwi is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Milk src
Image of Kiwi src

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 26:38:36 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Kiwi
Protein 26% 7%
Carbohydrates 38% 87%
Fat 36% 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

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,

Milk Kiwi
beta-carotene 4 UG 52 UG
lutein + zeaxanthin ~ 122 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Milk or Kiwi .

Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Kiwi (Kiwifruit, green, raw) .

Milk g

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G polyunsaturated fat G
G trans fat G
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G Water G
G Starch G
G Alcohol 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.