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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
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
6
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% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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%
Contains more CholineCholine +55.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~26µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwi Coconut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwi Coconut Opinion
Calories 61kcal 354kcal Coconut
Protein 1.14g 3.33g Coconut
Fats 0.52g 33.49g Coconut
Vitamin C 92.7mg 3.3mg Kiwi
Net carbs 11.66g 6.23g Kiwi
Carbs 14.66g 15.23g Coconut
Magnesium 17mg 32mg Coconut
Calcium 34mg 14mg Kiwi
Potassium 312mg 356mg Coconut
Iron 0.31mg 2.43mg Coconut
Sugar 8.99g 6.23g Coconut
Fiber 3g 9g Coconut
Copper 0.13mg 0.435mg Coconut
Zinc 0.14mg 1.1mg Coconut
Phosphorus 34mg 113mg Coconut
Sodium 3mg 20mg Kiwi
Vitamin A 87IU 0IU Kiwi
Vitamin A 4µg 0µg Kiwi
Vitamin E 1.46mg 0.24mg Kiwi
Manganese 0.098mg 1.5mg Coconut
Selenium 0.2µg 10.1µg Coconut
Vitamin B1 0.027mg 0.066mg Coconut
Vitamin B2 0.025mg 0.02mg Kiwi
Vitamin B3 0.341mg 0.54mg Coconut
Vitamin B5 0.183mg 0.3mg Coconut
Vitamin B6 0.063mg 0.054mg Kiwi
Vitamin K 40.3µg 0.2µg Kiwi
Folate 25µg 26µg Coconut
Choline 7.8mg 12.1mg Coconut
Saturated Fat 0.029g 29.698g Kiwi
Monounsaturated Fat 0.047g 1.425g Coconut
Polyunsaturated fat 0.287g 0.366g Coconut
Tryptophan 0.015mg 0.039mg Coconut
Threonine 0.047mg 0.121mg Coconut
Isoleucine 0.051mg 0.131mg Coconut
Leucine 0.066mg 0.247mg Coconut
Lysine 0.061mg 0.147mg Coconut
Methionine 0.024mg 0.062mg Coconut
Phenylalanine 0.044mg 0.169mg Coconut
Valine 0.057mg 0.202mg Coconut
Histidine 0.027mg 0.077mg Coconut
Fructose 4.35g Kiwi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Kiwi
8%
Coconut
Minerals Daily Need Coverage Score
14%
Kiwi
63%
Coconut

Comparison summary

Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Kiwi
Kiwi is lower in Saturated Fat (difference - 29.669g)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 1)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $2.1)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 2.76g)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.