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Coconut milk vs. Kiwi — In-Depth Nutrition Comparison

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A recap on differences between coconut milk and kiwi

  • Coconut milk is higher in manganese, iron, copper, selenium, and phosphorus, yet kiwi is higher in vitamin C, vitamin K, and vitamin E.
  • Coconut milk covers your daily saturated fat needs 106% more than kiwi.
  • Coconut milk contains 31 times more selenium than kiwi. While coconut milk contains 6.2µg of selenium, kiwi contains only 0.2µg.
  • The amount of saturated fat in kiwi is lower.
  • The glycemic index of kiwi is lower.

Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Kiwifruit, green, raw.

Infographic

Coconut milk vs Kiwi infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Kiwi
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +117.6%
Contains more IronIron +429%
Contains more CopperCopper +104.6%
Contains more ZincZinc +378.6%
Contains more PhosphorusPhosphorus +194.1%
Contains more ManganeseManganese +834.7%
Contains more SeleniumSelenium +3000%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +18.6%
Contains less SodiumSodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Kiwi
Kiwi
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B3Vitamin B3 +122.9%
Contains more Vitamin CVitamin C +3210.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +873.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +90.9%
Contains more Vitamin KVitamin K +40200%
Contains more FolateFolate +56.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.027mg
~equal in Vitamin B5 ~0.183mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.8mg

All nutrients comparison - raw data values

Nutrient Coconut milk Kiwi DV% diff.
Vitamin C 2.8mg 92.7mg 100%
Saturated fat 21.14g 0.029g 96%
Fats 23.84g 0.52g 36%
Manganese 0.916mg 0.098mg 36%
Vitamin K 0.1µg 40.3µg 34%
Iron 1.64mg 0.31mg 17%
Copper 0.266mg 0.13mg 15%
Selenium 6.2µg 0.2µg 11%
Vitamin E 0.15mg 1.46mg 9%
Phosphorus 100mg 34mg 9%
Calories 230kcal 61kcal 8%
Zinc 0.67mg 0.14mg 5%
Fructose 4.35g 5%
Magnesium 37mg 17mg 5%
Fiber 2.2g 3g 3%
Vitamin B3 0.76mg 0.341mg 3%
Carbs 5.54g 14.66g 3%
Calcium 16mg 34mg 2%
Protein 2.29g 1.14g 2%
Vitamin B2 0mg 0.025mg 2%
Monounsaturated fat 1.014g 0.047g 2%
Vitamin B6 0.033mg 0.063mg 2%
Folate 16µg 25µg 2%
Sodium 15mg 3mg 1%
Potassium 263mg 312mg 1%
Net carbs 3.34g 11.66g N/A
Sugar 3.34g 8.99g N/A
Vitamin A 0µg 4µg 0%
Vitamin B1 0.026mg 0.027mg 0%
Vitamin B5 0.183mg 0.183mg 0%
Choline 8.5mg 7.8mg 0%
Polyunsaturated fat 0.261g 0.287g 0%
Tryptophan 0.027mg 0.015mg 0%
Threonine 0.083mg 0.047mg 0%
Isoleucine 0.09mg 0.051mg 0%
Leucine 0.17mg 0.066mg 0%
Lysine 0.101mg 0.061mg 0%
Methionine 0.043mg 0.024mg 0%
Phenylalanine 0.116mg 0.044mg 0%
Valine 0.139mg 0.057mg 0%
Histidine 0.053mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +100.9%
Contains more FatsFats +4484.6%
Contains more OtherOther +16.4%
Contains more CarbsCarbs +164.6%
Contains more WaterWater +22.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +2057.4%
Contains less Sat. FatSaturated fat -99.9%
~equal in Polyunsaturated fat ~0.287g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.