Kiwi vs. Lemon
Nutrition comparison of Kiwi and Lemon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
lemon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and lemon:
- Both lemon and kiwi are high in Vitamin C and dietary fiber.
- Kiwi is an excellent source of potassium.
- Lemon has 52% less calories than kiwi.
- Lemon has 72% less sugar than kiwi.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Lemon (Lemons, raw, without peel) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon has 52% less calories than kiwi - lemon has 29 calories per 100 grams and kiwi has 61 calories.
For macronutrient ratios, kiwi is similar to lemon for protein, carbs and fat. Kiwi has a macronutrient ratio of 7:86:8 and for lemon, 10:83:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Lemon | |
|---|---|---|
| Protein | 7% | 10% |
| Carbohydrates | 86% | 83% |
| Fat | 8% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon and kiwi contain similar amounts of carbs - lemon has 9.3g of total carbs per 100 grams and kiwi has 14.7g of carbohydrates.
dietary fiber
Both lemon and kiwi are high in dietary fiber. Lemon is very similar to lemon for dietary fiber - lemon has 2.8g of dietary fiber per 100 grams and kiwi has 3g of dietary fiber.
sugar
Lemon has 72% less sugar than kiwi - lemon has 2.5g of sugar per 100 grams and kiwi has 9g of sugar.
Protein
protein
Lemon and kiwi contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and kiwi has 1.1g of protein.
Fat
saturated fat
Both lemon and kiwi are low in saturated fat - lemon has 0.04g of saturated fat per 100 grams and kiwi has 0.03g of saturated fat.
Vitamins
Vitamin C
Both lemon and kiwi are high in Vitamin C. Kiwi has 75% more Vitamin C than lemon - lemon has 53mg of Vitamin C per 100 grams and kiwi has 92.7mg of Vitamin C.
Vitamin A
Lemon and kiwi contain similar amounts of Vitamin A - lemon has 1ug of Vitamin A per 100 grams and kiwi has 4ug of Vitamin A.
Vitamin E
Lemon and kiwi contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and kiwi has 1.5mg of Vitamin E.
Vitamin K
Kiwi has more Vitamin K than lemon - kiwi has 40.3ug of Vitamin K per 100 grams and lemon does not contain significant amounts.
The B Vitamins
Both kiwi and lemon contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Lemon | |
|---|---|---|
| Thiamin | 0.027 MG | 0.04 MG |
| Riboflavin | 0.025 MG | 0.02 MG |
| Niacin | 0.341 MG | 0.1 MG |
| Pantothenic acid | 0.183 MG | 0.19 MG |
| Vitamin B6 | 0.063 MG | 0.08 MG |
| Folate | 25 UG | 11 UG |
Minerals
calcium
Lemon and kiwi contain similar amounts of calcium - lemon has 26mg of calcium per 100 grams and kiwi has 34mg of calcium.
iron
Lemon and kiwi contain similar amounts of iron - lemon has 0.6mg of iron per 100 grams and kiwi has 0.31mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 126% more potassium than lemon - lemon has 138mg of potassium per 100 grams and kiwi has 312mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, lemon has more luteolin, quercetin and myricetin than kiwi per 100 grams, however, kiwi contains more kaempferol than lemon per 100 grams.
| Kiwi | Lemon | |
|---|---|---|
| luteolin | 0.74 mg | 1.9 mg |
| kaempferol | 1.03 mg | 0.03 mg |
| Quercetin | 0.04 mg | 1.14 mg |
| myricetin | ~ | 0.5 mg |
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,
| Kiwi | Lemon | |
|---|---|---|
| beta-carotene | 52 UG | 3 UG |
| lutein + zeaxanthin | 122 UG | 11 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and lemon contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Lemon | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.026 G |
| Total | 0.042 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than lemon per 100 grams.
| Kiwi | Lemon | |
|---|---|---|
| linoleic acid | 0.246 G | 0.063 G |
| Total | 0.246 G | 0.063 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.
Kiwi g
()
|
Daily Values (%) |
Lemon 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 lemon or kiwi contain more calories in 100 grams?Lemon has 50% less calories than kiwi - lemon has 29 calories in 100g and kiwi has 61 calories.
Does lemon or kiwi have more carbohydrates?
By weight, lemon and kiwi contain similar amounts of carbs - lemon has 9.3g of carbs for 100g and kiwi has 14.7g of carbohydrates.
Does lemon or kiwi contain more potassium?
Kiwi is a rich source of potassium and it has 130% more potassium than lemon - lemon has 138mg of potassium in 100 grams and kiwi has 312mg of potassium.