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Kiwi vs. Coconut milk — In-Depth Nutrition Comparison

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A recap on differences between kiwi and coconut milk

  • Kiwi is higher in vitamin C, vitamin K, and vitamin E, yet coconut milk is higher in manganese, iron, copper, selenium, and phosphorus.
  • Coconut milk covers your daily saturated fat needs 106% more than kiwi.
  • Kiwi contains 403 times more vitamin K than coconut milk. While kiwi contains 40.3µg of vitamin K, coconut milk contains only 0.1µg.
  • The amount of saturated fat in kiwi is lower.
  • The glycemic index of kiwi is lower.

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

Infographic

Kiwi vs Coconut milk 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
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%
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%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +18.6%
Contains less SodiumSodium -80%
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%

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
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%
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%
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%
Contains more Vitamin B3Vitamin B3 +122.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.026mg
~equal in Vitamin B5 ~0.183mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.5mg

Macronutrient Comparison

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

Fat Type Comparison

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

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 milk
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Coconut milk
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
5%
Coconut milk
Minerals Daily Need Coverage Score
14%
Kiwi
42%
Coconut milk

Comparison summary

Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 21.111g)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 39)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $3.5)
Which food is richer in vitamins?
Kiwi
Kiwi is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 5.65g)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.