Kiwi vs. Watermelon
Nutrition comparison of Kiwi and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and watermelon:
- Kiwi has more folate.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
- Watermelon has 51% less calories than kiwi.
- Watermelon has more beta-carotene and lycopene than kiwi, however, kiwi contains more lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 51% less calories than kiwi - watermelon has 30 calories per 100 grams and kiwi has 61 calories.
For macronutrient ratios, kiwi is similar to watermelon for protein, carbs and fat. Kiwi has a macronutrient ratio of 7:86:7 and for watermelon, 7:89:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Watermelon | |
|---|---|---|
| Protein | 7% | 7% |
| Carbohydrates | 86% | 89% |
| Fat | 7% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 48% less carbohydrates than kiwi - watermelon has 7.6g 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 650% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and kiwi has 3g of dietary fiber.
sugar
Watermelon and kiwi contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and kiwi has 9g of sugar.
Protein
protein
Watermelon and kiwi contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and kiwi has 1.1g of protein.
Fat
saturated fat
Both watermelon and kiwi are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and kiwi has 0.03g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 10 times more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and kiwi has 92.7mg of Vitamin C.
Vitamin A
Watermelon has 600% more Vitamin A than kiwi - watermelon has 28ug of Vitamin A per 100 grams and kiwi has 4ug of Vitamin A.
Vitamin E
Kiwi has 28 times more Vitamin E than watermelon - watermelon has 0.05mg of Vitamin E per 100 grams and kiwi has 1.5mg of Vitamin E.
Vitamin K
Kiwi has 402 times more Vitamin K than watermelon - watermelon has 0.1ug of Vitamin K per 100 grams and kiwi has 40.3ug of Vitamin K.
The B Vitamins
Kiwi has more folate. Both kiwi and watermelon contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Kiwi | Watermelon | |
|---|---|---|
| Thiamin | 0.027 MG | 0.033 MG |
| Riboflavin | 0.025 MG | 0.021 MG |
| Niacin | 0.341 MG | 0.178 MG |
| Pantothenic acid | 0.183 MG | 0.221 MG |
| Vitamin B6 | 0.063 MG | 0.045 MG |
| Folate | 25 UG | 3 UG |
Minerals
calcium
Kiwi has 386% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and kiwi has 34mg of calcium.
iron
Watermelon and kiwi contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and kiwi has 0.31mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 179% more potassium than watermelon - watermelon has 112mg 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, both kiwi and watermelon contain significant amounts of luteolin.
| Kiwi | Watermelon | |
|---|---|---|
| luteolin | 0.74 mg | 0.46 mg |
| kaempferol | 1.03 mg | 0.45 mg |
| Quercetin | 0.04 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, watermelon has more beta-carotene and lycopene than kiwi per 100 grams, however, kiwi contains more lutein + zeaxanthin than watermelon per 100 grams.
| Kiwi | Watermelon | |
|---|---|---|
| beta-carotene | 52 UG | 303 UG |
| lutein + zeaxanthin | 122 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than watermelon per 100 grams.
| Kiwi | Watermelon | |
|---|---|---|
| linoleic acid | 0.246 G | 0.05 G |
| Total | 0.246 G | 0.05 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 Watermelon (Watermelon, raw) .
Kiwi g
()
|
Daily Values (%) |
Watermelon 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 watermelon or kiwi contain more calories in 100 grams?Watermelon has 50% less calories than kiwi - watermelon has 30 calories in 100g and kiwi has 61 calories.
Does watermelon or kiwi have more carbohydrates?
By weight, watermelon has 50% fewer carbohydrates than kiwi - watermelon has 7.6g of carbs for 100g and kiwi has 14.7g of carbohydrates.
Does watermelon or kiwi contain more potassium?
Kiwi is a rich source of potassium and it has 180% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and kiwi has 312mg of potassium.