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.
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.
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
()
|
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 water contain more calories in 100 grams?Coconut water has 70% less calories than kiwi - kiwi has 61 calories in 100g and coconut water has 18 calories.
Does kiwi or coconut water have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does kiwi or coconut water contain more potassium?
Kiwi is a rich source of potassium and it has 90% more potassium than coconut water - kiwi has 312mg of potassium in 100 grams and coconut water has 165mg of potassium.