Kiwi vs. Lemon juice
Nutrition comparison of Kiwi and Lemon Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
lemon juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and lemon juice:
- Both lemon juice and kiwi are high in Vitamin C.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of potassium.
- Lemon juice has 53% less carbohydrates than kiwi.
- Lemon juice has 64% less calories than kiwi.
- Lemon juice has 72% less sugar than kiwi.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Lemon juice (Lemon juice, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon juice has 64% less calories than kiwi - lemon juice has 22 calories per 100 grams and kiwi has 61 calories.
For macronutrient ratios, kiwi is similar to lemon juice for protein, carbs and fat. Kiwi has a macronutrient ratio of 7:87:7 and for lemon juice, 5:88:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Lemon juice | |
|---|---|---|
| Protein | 7% | 5% |
| Carbohydrates | 87% | 88% |
| Fat | 7% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon juice has 53% less carbohydrates than kiwi - lemon juice has 6.9g of total carbs per 100 grams and kiwi has 14.7g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 900% more dietary fiber than lemon juice - lemon juice has 0.3g of dietary fiber per 100 grams and kiwi has 3g of dietary fiber.
sugar
Lemon juice has 72% less sugar than kiwi - lemon juice has 2.5g of sugar per 100 grams and kiwi has 9g of sugar.
Protein
protein
Lemon juice and kiwi contain similar amounts of protein - lemon juice has 0.35g of protein per 100 grams and kiwi has 1.1g of protein.
Fat
saturated fat
Both lemon juice and kiwi are low in saturated fat - lemon juice has 0.04g of saturated fat per 100 grams and kiwi has 0.03g of saturated fat.
Vitamins
Vitamin C
Both lemon juice and kiwi are high in Vitamin C. Kiwi has 140% more Vitamin C than lemon juice - lemon juice has 38.7mg of Vitamin C per 100 grams and kiwi has 92.7mg of Vitamin C.
Vitamin A
Kiwi and lemon juice contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and lemon juice does not contain significant amounts.
Vitamin E
Lemon juice and kiwi contain similar amounts of Vitamin E - lemon juice 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 juice - kiwi has 40.3ug of Vitamin K per 100 grams and lemon juice does not contain significant amounts.
The B Vitamins
Both kiwi and lemon juice contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Lemon juice | |
|---|---|---|
| Thiamin | 0.027 MG | 0.024 MG |
| Riboflavin | 0.025 MG | 0.015 MG |
| Niacin | 0.341 MG | 0.091 MG |
| Pantothenic acid | 0.183 MG | 0.131 MG |
| Vitamin B6 | 0.063 MG | 0.046 MG |
| Folate | 25 UG | 20 UG |
Minerals
calcium
Kiwi has 467% more calcium than lemon juice - lemon juice has 6mg of calcium per 100 grams and kiwi has 34mg of calcium.
iron
Lemon juice and kiwi contain similar amounts of iron - lemon juice has 0.08mg of iron per 100 grams and kiwi has 0.31mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 203% more potassium than lemon juice - lemon juice has 103mg 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, kiwi has more luteolin and kaempferol than lemon juice per 100 grams, however, lemon juice contains more quercetin than kiwi per 100 grams.
| Kiwi | Lemon juice | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 mg | 0.37 mg |
| myricetin | ~ | 0.02 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 juice | |
|---|---|---|
| beta-carotene | 52 UG | 1 UG |
| lutein + zeaxanthin | 122 UG | 15 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than lemon juice per 100 grams.
| Kiwi | Lemon juice | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.009 G |
| Total | 0.042 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than lemon juice per 100 grams.
| Kiwi | Lemon juice | |
|---|---|---|
| linoleic acid | 0.246 G | 0.012 G |
| Total | 0.246 G | 0.012 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: Kiwi (Kiwifruit, green, raw) and Lemon juice (Lemon juice, raw) .
Kiwi g
()
|
Daily Values (%) |
Lemon juice 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 juice or kiwi contain more calories in 100 grams?Lemon juice has 60% less calories than kiwi - lemon juice has 22 calories in 100g and kiwi has 61 calories.
Does lemon juice or kiwi have more carbohydrates?
By weight, lemon juice has 50% fewer carbohydrates than kiwi - lemon juice has 6.9g of carbs for 100g and kiwi has 14.7g of carbohydrates.
Does lemon juice or kiwi contain more potassium?
Kiwi is a rich source of potassium and it has 200% more potassium than lemon juice - lemon juice has 103mg of potassium in 100 grams and kiwi has 312mg of potassium.