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 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Kiwi source
Image of Watermelon source

Calories and Carbs

calories

Watermelon has less calories than kiwi - watermelon has 30kcal of calories per 100 grams and kiwi has 61kcal of calories.

dietary fiber

Kiwi is a great source of dietary fiber and it has 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 a excellent source of Vitamin C and it has 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 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 more Vitamin E than watermelon - watermelon has 0.05mg of Vitamin E per 100 grams and kiwi has 1.5mg of Vitamin E.

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 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 a excellent source of potassium and it has 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, kiwi has more kaempferol than watermelon per 100 grams. 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) .

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