Coconut Water vs. Kiwi

Nutrition comparison of Coconut Water and Kiwi


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of coconut water versus kiwi (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in coconut water and kiwi:

  • Coconut water has 56% less sugar than kiwi.
  • Coconut water has 70% less calories than kiwi.
  • Coconut water has 71% less carbohydrates than kiwi.
  • Kiwi has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Kiwi is a great source of dietary fiber.
  • Kiwi is an excellent source of Vitamin C and potassium.
Detailed nutritional comparison of coconut water and kiwi is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Water src
Image of Kiwi src

Calories and Carbs

calories

Coconut water has 70% less calories than kiwi - kiwi has 61 calories per 100 grams and coconut water has 18 calories.

For macronutrient ratios, coconut water is heavier in carbs, lighter in fat and similar to kiwi for protein. Coconut water has a macronutrient ratio of 5:95:0 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Water Kiwi
Protein 5% 7%
Carbohydrates 95% 87%
Fat ~ 7%
Alcohol ~ ~

carbohydrates

Coconut water has 71% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.

dietary fiber

Kiwi is a great source of dietary fiber and it has more dietary fiber than coconut water - kiwi has 3g of dietary fiber per 100 grams and coconut water does not contain significant amounts.

sugar

Coconut water has 56% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and coconut water has 3.9g of sugar.



Protein

protein

Kiwi and coconut water contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and coconut water has 0.22g of protein.

Fat

saturated fat

Both kiwi and coconut water are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and coconut water does not contain significant amounts.

Vitamins

Vitamin C

Kiwi is an excellent source of Vitamin C and it has 836% more Vitamin C than coconut water - kiwi has 92.7mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.

Vitamin A

Kiwi and coconut water contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.

Vitamin E

Kiwi has more Vitamin E than coconut water - kiwi has 1.5mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.

Vitamin K

Kiwi has more Vitamin K than coconut water - kiwi has 40.3ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.

The B Vitamins

Kiwi has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and kiwi contain significant amounts of thiamin.

Coconut Water Kiwi
Thiamin 0.03 MG 0.027 MG
Riboflavin ~ 0.025 MG
Niacin ~ 0.341 MG
Pantothenic acid ~ 0.183 MG
Vitamin B6 ~ 0.063 MG
Folate ~ 25 UG

Minerals

calcium

Kiwi has 386% more calcium than coconut water - kiwi has 34mg of calcium per 100 grams and coconut water has 7mg of calcium.

iron

Kiwi and coconut water contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and coconut water has 0.03mg of iron.

potassium

Kiwi is an excellent source of potassium and it has 89% more potassium than coconut water - kiwi has 312mg of potassium per 100 grams and coconut water has 165mg 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 Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Kiwi (Kiwifruit, green, raw) .

Coconut Water g

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G Water G
G Starch G
G Alcohol G