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.
Detailed nutritional comparison of kiwi and lemon juice 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 juice (Lemon juice, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Lemon juice src

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

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G Water G
G Starch G
G Alcohol 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.

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