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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
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
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
5%
Minerals Daily Need Coverage Score
14%
42%
Comparison summary
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 21.111g)
Which food is lower in glycemic index?
Kiwi is lower in glycemic index (difference - 39)
Which food is cheaper?
Kiwi is cheaper (difference - $3.5)
Which food is richer in vitamins?
Kiwi is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk is lower in Sugar (difference - 5.65g)
Which food is richer in minerals?
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)