Honeydew vs. Kiwi

Nutrition comparison of Honeydew and Kiwi


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:

  • Both kiwi and honeydew are high in Vitamin C and potassium.
  • Kiwi is a great source of dietary fiber.
Detailed nutritional comparison of honeydew 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: Honeydew (Melons, honeydew, raw) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Honeydew src
Image of Kiwi src

Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

Kiwi and honeydew contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and honeydew has 8.1g of sugar.

Protein

protein

Kiwi and honeydew contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and honeydew has 0.54g of protein.

Fat

saturated fat

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

Kiwi has 467% more calcium than honeydew - kiwi has 34mg of calcium per 100 grams and honeydew has 6mg of calcium.

iron

Kiwi and honeydew contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and honeydew has 0.17mg of iron.

potassium

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.

Antioxidants and Phytonutrients

carotenoids

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

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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: Honeydew (Melons, honeydew, raw) and Kiwi (Kiwifruit, green, raw) .

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FAQ

Does kiwi or honeydew contain more calories in 100 grams?
Honeydew has 40% less calories than kiwi - kiwi has 61 calories in 100g and honeydew has 36 calories.

Does kiwi or honeydew have more carbohydrates?
By weight, kiwi and honeydew contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and honeydew has 9.1g of carbohydrates.

Does kiwi or honeydew contain more potassium?
Both kiwi and honeydew are high in potassium. Kiwi has 40% more potassium than honeydew - kiwi has 312mg of potassium in 100 grams and honeydew has 228mg of potassium.