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
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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.
| 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.
| Contains more Vitamin B1Vitamin B1 | +144.4% |
| Contains more Vitamin B3Vitamin B3 | +58.4% |
| Contains more Vitamin B5Vitamin B5 | +63.9% |
| Contains more CholineCholine | +55.1% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B5 | 0.3mg | 0.183mg | 2% |
| Calcium | 14mg | 34mg | 2% |
| Polyunsaturated fat | 0.366g | 0.287g | 1% |
| Sodium | 20mg | 3mg | 1% |
| Vitamin B6 | 0.054mg | 0.063mg | 1% |
| Choline | 12.1mg | 7.8mg | 1% |
| Vitamin B3 | 0.54mg | 0.341mg | 1% |
| Potassium | 356mg | 312mg | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +2931.9% |
| Contains more Poly. FatPolyunsaturated fat | +27.5% |
| Contains less Sat. FatSaturated fat | -99.9% |
