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  6. Coconut vs. Kiwi

Coconut vs. Kiwi — In-Depth Nutrition Comparison

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Important differences between coconut and kiwi

  • Coconut has more manganese, copper, iron, fiber, selenium, phosphorus, and zinc; however, kiwi has more vitamin C and vitamin K.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • Coconut has 51 times more selenium than kiwi. Coconut has 10.1µg of selenium, while kiwi has 0.2µg.
  • Kiwi is lower in saturated fat.

The food varieties used in the comparison are Nuts, coconut meat, raw and Kiwifruit, green, raw.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Kiwi
Kiwi
2
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 +88.2%
Contains more PotassiumPotassium +14.1%
Contains more IronIron +683.9%
Contains more CopperCopper +234.6%
Contains more ZincZinc +685.7%
Contains more PhosphorusPhosphorus +232.4%
Contains more ManganeseManganese +1430.6%
Contains more SeleniumSelenium +4950%
Contains more CalciumCalcium +142.9%
Contains less SodiumSodium -85%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Kiwi
Kiwi
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Contains more Vitamin B1Vitamin B1 +144.4%
Contains more Vitamin B3Vitamin B3 +58.4%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more Vitamin CVitamin C +2709.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +508.3%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin KVitamin K +20050%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~25µg

All nutrients comparison - raw data values

Nutrient Coconut Kiwi DV% diff.
Saturated fat 29.698g 0.029g 135%
Vitamin C 3.3mg 92.7mg 99%
Manganese 1.5mg 0.098mg 61%
Fats 33.49g 0.52g 51%
Copper 0.435mg 0.13mg 34%
Vitamin K 0.2µg 40.3µg 33%
Iron 2.43mg 0.31mg 27%
Fiber 9g 3g 24%
Selenium 10.1µg 0.2µg 18%
Calories 354kcal 61kcal 15%
Phosphorus 113mg 34mg 11%
Zinc 1.1mg 0.14mg 9%
Vitamin E 0.24mg 1.46mg 8%
Fructose 4.35g 5%
Protein 3.33g 1.14g 4%
Magnesium 32mg 17mg 4%
Vitamin B1 0.066mg 0.027mg 3%
Monounsaturated fat 1.425g 0.047g 3%
Calcium 14mg 34mg 2%
Vitamin B5 0.3mg 0.183mg 2%
Potassium 356mg 312mg 1%
Sodium 20mg 3mg 1%
Vitamin B3 0.54mg 0.341mg 1%
Vitamin B6 0.054mg 0.063mg 1%
Choline 12.1mg 7.8mg 1%
Polyunsaturated fat 0.366g 0.287g 1%
Protein per 100 calories 0.94g 1.9g N/A
Calories per 10 g protein 1063kcal 535kcal N/A
Weight per 100 calories 28g 164g N/A
Unsaturated / Saturated Fat ratio 0.06 12 N/A
Net carbs 6.23g 11.66g N/A
Carbs 15.23g 14.66g 0%
Sugar 6.23g 8.99g N/A
Vitamin A 0µg 4µg 0%
Vitamin B2 0.02mg 0.025mg 0%
Folate 26µg 25µg 0%
Tryptophan 0.039mg 0.015mg 0%
Threonine 0.121mg 0.047mg 0%
Isoleucine 0.131mg 0.051mg 0%
Leucine 0.247mg 0.066mg 0%
Lysine 0.147mg 0.061mg 0%
Methionine 0.062mg 0.024mg 0%
Phenylalanine 0.169mg 0.044mg 0%
Valine 0.202mg 0.057mg 0%
Histidine 0.077mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Kiwi
Kiwi
1
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 +192.1%
Contains more FatsFats +6340.4%
Contains more OtherOther +57.4%
Contains more WaterWater +76.8%
~equal in Carbs ~14.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Kiwi
Kiwi
1
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 +2931.9%
Contains more Poly. FatPolyunsaturated fat +27.5%
Contains less Sat. FatSaturated fat -99.9%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.