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.
USDA sources for nutritional information: Honeydew (Melons, honeydew, raw) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Honeydew has 41% less calories than kiwi - kiwi has 61 calories per 100 grams and honeydew has 36 calories.
For macronutrient ratios, honeydew is heavier in carbs, lighter in fat and similar to kiwi for protein. Honeydew has a macronutrient ratio of 5:93:2 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Honeydew | Kiwi | |
|---|---|---|
| Protein | 5% | 7% |
| Carbohydrates | 93% | 87% |
| Fat | 2% | 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Honeydew or Kiwi .
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 | |||
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.