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.
Detailed nutritional comparison of kiwi and lemon 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: Kiwi (Kiwifruit, green, raw) and Lemon (Lemons, raw, without peel) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Lemon src

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 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.

Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Lemon (Lemons, raw, without peel) .

Kiwi g

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Lemon g

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G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
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iron
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thiamin (Vit B1)
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riboflavin (Vit B2)
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niacin (Vit B3)
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folate (Vit B9)
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protein
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biotin (Vit B7)
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choline
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chlorine
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chromium
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selenium
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G Water G
G Starch G
G Alcohol G