Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
honeydew
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in honeydew and kiwi:
Honeydew has 41% less calories than kiwi - kiwi has 61 calories per 100 grams and honeydew has 36 calories.
Honeydew | Kiwi | |
---|---|---|
Protein | 5% | 7% |
Carbohydrates | 91% | 86% |
Fat | 3% | 7% |
Alcohol | ~ | ~ |
Kiwi and honeydew contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and honeydew has 9.1g of carbohydrates.
Kiwi is a great source of dietary fiber and it has 275% more dietary fiber than honeydew - kiwi has 3g of dietary fiber per 100 grams and honeydew has 0.8g of dietary fiber.
Kiwi and honeydew contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and honeydew has 8.1g of sugar.
Kiwi and honeydew contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and honeydew has 0.54g of protein.
Both kiwi and honeydew are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and honeydew has 0.04g of saturated fat.
Both kiwi and honeydew are high in Vitamin C. Kiwi has 415% more Vitamin C than honeydew - kiwi has 92.7mg of Vitamin C per 100 grams and honeydew has 18mg of Vitamin C.
Kiwi and honeydew contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and honeydew has 3ug of Vitamin A.
Kiwi has 72 times more Vitamin E than honeydew - kiwi has 1.5mg of Vitamin E per 100 grams and honeydew has 0.02mg of Vitamin E.
Kiwi has 12 times more Vitamin K than honeydew - kiwi has 40.3ug of Vitamin K per 100 grams and honeydew has 2.9ug of Vitamin K.
Both honeydew and kiwi contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Honeydew | Kiwi | |
---|---|---|
Thiamin | 0.038 MG | 0.027 MG |
Riboflavin | 0.012 MG | 0.025 MG |
Niacin | 0.418 MG | 0.341 MG |
Pantothenic acid | 0.155 MG | 0.183 MG |
Vitamin B6 | 0.088 MG | 0.063 MG |
Folate | 19 UG | 25 UG |
Kiwi has 467% more calcium than honeydew - kiwi has 34mg of calcium per 100 grams and honeydew has 6mg of calcium.
Kiwi and honeydew contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and honeydew has 0.17mg of iron.
Both kiwi and honeydew are high in potassium. Kiwi has 37% more potassium than honeydew - kiwi has 312mg of potassium per 100 grams and honeydew has 228mg of potassium.
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both honeydew and kiwi contain significant amounts of beta-carotene.
Honeydew | Kiwi | |
---|---|---|
beta-carotene | 30 UG | 52 UG |
lutein + zeaxanthin | 27 UG | 122 UG |
For omega-3 fatty acids, both honeydew and kiwi contain significant amounts of alpha linoleic acid (ALA).
Honeydew | Kiwi | |
---|---|---|
alpha linoleic acid | 0.033 G | 0.042 G |
Total | 0.033 G | 0.042 G |
Comparing omega-6 fatty acids, kiwi has more linoleic acid than honeydew per 100 grams.
Honeydew | Kiwi | |
---|---|---|
linoleic acid | 0.026 G | 0.246 G |
Total | 0.026 G | 0.246 G |
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.
Honeydew 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 | |||