Kiwi vs. Coconut
Nutrition comparison of Kiwi and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and coconut:
- Both kiwi and coconut are high in dietary fiber and potassium.
- Coconut has more thiamin.
- Coconut is a great source of iron.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and kiwi has 83% less calories than coconut - kiwi has 61 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, kiwi is much heavier in carbs, much lighter in fat and similar to coconut for protein. Kiwi has a macronutrient ratio of 7:87:7 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Coconut | |
|---|---|---|
| Protein | 7% | 4% |
| Carbohydrates | 87% | 16% |
| Fat | 7% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and coconut contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both kiwi and coconut are high in dietary fiber. Coconut has 200% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Kiwi and coconut contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 192% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and kiwi has 100% less saturated fat than coconut - kiwi has 0.03g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 27 times more Vitamin C than coconut - kiwi has 92.7mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Kiwi and coconut contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Kiwi and coconut contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Kiwi has 200 times more Vitamin K than coconut - kiwi has 40.3ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Coconut has more thiamin. Both kiwi and coconut contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Coconut | |
|---|---|---|
| Thiamin | 0.027 MG | 0.066 MG |
| Riboflavin | 0.025 MG | 0.02 MG |
| Niacin | 0.341 MG | 0.54 MG |
| Pantothenic acid | 0.183 MG | 0.3 MG |
| Vitamin B6 | 0.063 MG | 0.054 MG |
| Folate | 25 UG | 26 UG |
Minerals
calcium
Kiwi has 143% more calcium than coconut - kiwi has 34mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 684% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both kiwi and coconut are high in potassium. Coconut has 14% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both kiwi and coconut contain significant amounts of linoleic acid.
| Kiwi | Coconut | |
|---|---|---|
| linoleic acid | 0.246 G | 0.366 G |
| Total | 0.246 G | 0.366 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Kiwi g
()
|
Daily Values (%) |
Coconut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kiwi or coconut contain more calories in 100 grams?Coconut is high in calories and kiwi has 80% less calories than coconut - kiwi has 61 calories in 100g and coconut has 354 calories.
Does kiwi or coconut have more carbohydrates?
By weight, kiwi and coconut contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does kiwi or coconut contain more potassium?
Both kiwi and coconut are high in potassium. Coconut has 10% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and coconut has 356mg of potassium.