Coconut Milk vs. Kiwi
Nutrition comparison of Coconut Milk and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and kiwi:
- Coconut milk has 4 times less carbohydrates than kiwi.
- Coconut milk has 72% less sugar than kiwi.
- Coconut milk is an excellent source of calcium.
- Kiwi has 70.8 times less saturated fat than coconut milk.
- Kiwi has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut milk has 49% less calories than kiwi - kiwi has 61 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, much lighter in carbs and much heavier in fat compared to kiwi per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Kiwi | |
|---|---|---|
| Protein | 3% | 7% |
| Carbohydrates | 37% | 87% |
| Fat | 60% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 4 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than coconut milk - kiwi has 3g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Coconut milk has 72% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Kiwi and coconut milk contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Kiwi has 70.8 times less saturated fat than coconut milk - kiwi has 0.03g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than coconut milk - kiwi has 92.7mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has 14 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than kiwi - coconut milk has 42iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi has more Vitamin E than coconut milk - kiwi has 1.5mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Kiwi has more Vitamin K than coconut milk - kiwi has 40.3ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Kiwi has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Kiwi | |
|---|---|---|
| Thiamin | ~ | 0.027 MG |
| Riboflavin | ~ | 0.025 MG |
| Niacin | ~ | 0.341 MG |
| Pantothenic acid | ~ | 0.183 MG |
| Vitamin B6 | ~ | 0.063 MG |
| Folate | ~ | 25 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 453% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Kiwi and coconut milk contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 15 times more potassium than coconut milk - kiwi has 312mg of potassium per 100 grams and coconut milk has 19mg of potassium.
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.
Note: The specific food items compared are: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Kiwi (Kiwifruit, green, raw) .
Coconut Milk g
()
|
Daily Values (%) |
Kiwi 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 milk contain more calories in 100 grams?Coconut milk has 50% less calories than kiwi - kiwi has 61 calories in 100g and coconut milk has 31 calories.
Does kiwi or coconut milk have more carbohydrates?
By weight, coconut milk has 4 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does kiwi or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 450% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does kiwi or coconut milk contain more potassium?
Kiwi is a rich source of potassium and it has 15 times more potassium than coconut milk - kiwi has 312mg of potassium in 100 grams and coconut milk has 19mg of potassium.