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  6. Kiwi vs. Coconut

Kiwi vs. Coconut — In-Depth Nutrition Comparison

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Important differences between kiwi and coconut

  • Kiwi has more vitamin C and vitamin K; however, coconut has more manganese, copper, iron, fiber, selenium, phosphorus, and zinc.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • Kiwi has 202 times more vitamin K than coconut. Kiwi has 40.3µg of vitamin K, while coconut has 0.2µg.
  • Kiwi is lower in saturated fat.

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

Infographic

Kiwi vs Coconut 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.
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%
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%
Contains more CalciumCalcium +142.9%
Contains less SodiumSodium -85%
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%

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.
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%
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%
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%
Contains more Vitamin B1Vitamin B1 +144.4%
Contains more Vitamin B3Vitamin B3 +58.4%
Contains more Vitamin B5Vitamin B5 +63.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~26µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.