Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Kiwifruit vs Lemon - Health impact and Nutrition Comparison

Compare
Kiwifruit
vs
Lemon

Introduction

Kiwifruits and lemons are very popular fruits and are used worldwide. We will discuss their similarities, differences, and how they stack up against each other in terms of nutrition.

Externally, they are very different. Kiwis have furry brownish-green skin and are 5–8 centimeters in length. Lemons are yellow and oval, usually 7 -12 cm in length. The flavor of lemon is aromatic of rose, lavender, and pine with a slight note of herbaceous. Kiwis are tart, sweet, and complex in flavor.

Varieties

Lemons belong to the Citrus genus. They originated in South Asia but now lemons are a popular citrus fruit used all over the world. The most popular types of lemons are Lisbon lemons and Eureka lemons. Kiwifruit or Chinese gooseberry belongs to the genus Actinidia. Kiwis are the first known plants exported from New Zealand, but they originated in Asia. The most common variety is the Hayward, grown almost exclusively in California. 

Uses

Kiwifruit can be eaten raw or used in juices, garnish, smoothies, cakes, salads and so. Some people prefer to eat kiwifruit with skin. In China, kiwifruit has been used as a medicine for women to recover after childbirth. Lemon also can be eaten raw or used to make marmalade, lemon liqueur, cocktails, as a garnish, also as a flavor for different dishes. Lemon leaves are also used in culinary to make a tee, and for preparing meats and seafood.

Nutrition 

Both kiwis and lemons have rich nutrition content. You can find the nutrition infographics at the bottom of this page.

Micronutrients

Kiwifruit is richer in protein, carbs, fiber, and fructose. On the other hand, lemon contains fewer sugars. Both fruits contain no cholesterol.

Vitamins

Kiwifruit is relatively high in vitamins. It contains 8 times more Vitamin E, 2 times more Vitamins B3, and Vitamin A than lemon. The levels of Vitamin C, Vitamin B2, Vitamin K, and folate are also higher in kiwifruit. Lemon on the other hand has more Vitamin B1  and Vitamin B6 than kiwifruit. The amount of Vitamin B5 is equal in these fruits. Both fruits completely lack Vitamin D and Vitamin B12.

Minerals

In comparison, the mineral content of kiwifruit is richer than that of lemon. Kiwifruit has more copper, potassium, magnesium, calcium, zinc, and phosphorus. The level of iron is high in lemon. Also, it has less sodium than kiwifruit.

Glycemic Index

The glycemic index of lemon has not yet been measured. Kiwi has a glycemic index equal to 58 [1].

Acidity

The acidity of fruits may change, depending on growing conditions. However, most studies show lemons to be more acidic than kiwifruits. The pH of lemons is equal to 3.1, whereas kiwifruits have a pH of 5.6 [2] [3].

Calories

Overall, kiwifruits have 2 times more calories than lemons. Kiwifruits contain 61 calories in every 100g serving, while lemons contain only 29 calories in every 100g serving.

Health Impact

Weight Loss

Both kiwifruit and lemon are used in different diets due to their low-calorie content. The lemon detox diet lasts 5 to 10 days, during which people consume only lemon-based mixtures with no solid foods. According to the study, consisting of organic maple and palm syrups with lemon juice reduces body fat and insulin resistance [4]. 

Kiwis are over 90% water, also contain a good amount of fiber and Vitamin C -  all additional weight loss benefits.

Cardiovascular Health

Lemons are rich in flavonoids, Vitamin C, and fiber, which have been correlated with reduced cardiovascular diseases. 

According to the study eating 24 grams of citrus fiber daily for a month reduced total blood cholesterol levels [5] [6].

Based on the study, the bioactive substances in kiwis a day can lower blood pressure. Long term, kiwis may also help to lower the risk for conditions caused by high blood pressure, like strokes or heart attacks [7]. 

Diabetes

According to research, lemon juice can slow down the digestion of carbohydrates to sugar.

The results show that adding a drink to diabetics’ meals can help level off the spikes in blood sugar. This effect is associated with the acidity of lemon juice slowing down starch digestion.

Kiwifruit contains an enzyme, called inositol, which helps to keep the blood sugar level in control [8] [9].

Cancer

Some researchers suggest that several compounds in lemons, such as limonene or naringenin may have anticancer effects. Moreover, lemon contains antioxidants such as Vitamin C that can fight against free radicals in the human body, and lower the risk of cancer. 

Kiwifruit, on the other hand, contains a good amount of Vitamin C. Also the flesh of kiwi contains soluble fiber that may promote the growth of good bacteria and reduce colon cancer [10] [11]. 

Immune System

A lot of studies have shown vitamin C has beneficial effects on the common cold recovery. Moreover, not having enough vitamin C can hurt your immune system, especially if you're elderly. In this case, both lemons and kiwis are good sources of Vitamin C, containing enough Vitamin A and minerals to boost your immune system. Also, Vitamin C can help boost immunity in those who are undergoing extreme physical activity [12].

Digestive Health

Lemons contain pectin, a form of soluble fiber that is linked to multiple health benefits. Kiwis also high in fiber. According to studies, fiber can improve gut health and slow the digestion of sugars and starches. Kiwifruits also contain a proteolytic enzyme called actinidin that can help break down protein [13] [14]. 

Kidney Stones

Lemon juice is a great source of citric acid, which may help to prevent kidney stones by increasing urine volume and urine pH. As a result, it helps to lower the risk for kidney stone formation. Based on the study, 125 ml of lemon juice per day provides enough citric acid to help prevent stone formation, even in those who have already had them [15].

Side Effects

Lemon and kiwifruit have rich nutrition content, however, here are some reasons why you may need to avoid eating these fruits.

Allergy

People who have a citrus allergy may have an allergy to raw lemons. Symptoms usually include intense tingling and itching of the lips, tongue, and throat. People can have an allergy to kiwifruits if they are allergic to latex. When it happens, the symptoms may include itching in the lips, mouth, or throat [16] [17]. 

Heartburn

Lemons due to their acidic nature can cause heartburn and aggravation of gastroesophageal reflux disease (GERD) symptoms. This may happen especially when raw lemons are consumed on an empty stomach. Nevertheless, watered-down lemon juice may help to reduce heartburn.

Summary

In summary, kiwifruits contain 8 times more Vitamin E and 2 times more copper than bananas. The levels of Vitamin C, Vitamin A, magnesium, and potassium are also higher in kiwifruit. On the other hand, lemons contain fewer sugars, fewer fats, and fewer calories than kiwifruits.

References

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://www.idosi.org/abr/7(2)13/7.pdf
  3. https://www.sciencedirect.com/science/article/abs/pii/S092552140300231X
  4. https://pubmed.ncbi.nlm.nih.gov/25912765/
  5. https://pubmed.ncbi.nlm.nih.gov/17344514/
  6. https://www.sciencedirect.com/science/article/abs/pii/S0271531705801757
  7. https://pubmed.ncbi.nlm.nih.gov/25483553/
  8. https://link.springer.com/article/10.1007/s00394-020-02228-x
  9. https://www.sciencedirect.com/science/article/pii/B9780123942944000146
  10. https://pubmed.ncbi.nlm.nih.gov/10082788/
  11. https://www.tandfonline.com/doi/abs/10.1080/01635581.2019.1650190
  12. https://pubmed.ncbi.nlm.nih.gov/17636648/
  13. https://pubmed.ncbi.nlm.nih.gov/21332763/
  14. https://pubmed.ncbi.nlm.nih.gov/20232890/
  15. https://pubmed.ncbi.nlm.nih.gov/18946667/
  16. https://pubmed.ncbi.nlm.nih.gov/28721824/
  17. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1398-9995.1998.tb03889.x
Article author photo Elen Khachatrian
Profession: Nutrition & Microbiology at YSU
Last updated: May 10, 2021

Infographic

Kiwifruit vs Lemon infographic
Copy infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Lemon
Contains more Calcium +30.8%
Contains more Potassium +126.1%
Contains more Magnesium +112.5%
Contains more Copper +251.4%
Contains more Zinc +133.3%
Contains more Phosphorus +112.5%
Contains more Iron +93.5%
Contains less Sodium -33.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 8% 13% 6% 13% 2% 7% 1%
Contains more Calcium +30.8%
Contains more Potassium +126.1%
Contains more Magnesium +112.5%
Contains more Copper +251.4%
Contains more Zinc +133.3%
Contains more Phosphorus +112.5%
Contains more Iron +93.5%
Contains less Sodium -33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Lemon
Contains more Vitamin C +74.9%
Contains more Vitamin A +295.5%
Contains more Vitamin E +873.3%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +241%
Contains more Vitamin K +∞%
Contains more Folate +127.3%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B6 +27%
Equal in Vitamin B5 - 0.19
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 177% 2% 3% 0% 10% 5% 2% 12% 19% 0% 0% 9%
Contains more Vitamin C +74.9%
Contains more Vitamin A +295.5%
Contains more Vitamin E +873.3%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +241%
Contains more Vitamin K +∞%
Contains more Folate +127.3%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B6 +27%
Equal in Vitamin B5 - 0.19

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Kiwifruit
20
Lemon
Mineral Summary Score
15
Kiwifruit
9
Lemon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Kiwifruit
7%
Lemon
Carbohydrates
15%
Kiwifruit
9%
Lemon
Fats
2%
Kiwifruit
1%
Lemon

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit Lemon
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Lemon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Sugar?
Lemon
Lemon is lower in Sugar (difference - 6.49g)
Which food contains less Sodium?
Lemon
Lemon contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 58)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

All nutrients comparison - raw data values

Nutrient Kiwifruit Lemon Opinion
Calories 61 29 Kiwifruit
Protein 1.14 1.1 Kiwifruit
Fats 0.52 0.3 Kiwifruit
Vitamin C 92.7 53 Kiwifruit
Carbs 14.66 9.32 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.31 0.6 Lemon
Calcium 34 26 Kiwifruit
Potassium 312 138 Kiwifruit
Magnesium 17 8 Kiwifruit
Sugar 8.99 2.5 Lemon
Fiber 3 2.8 Kiwifruit
Copper 0.13 0.037 Kiwifruit
Zinc 0.14 0.06 Kiwifruit
Starch 0 Kiwifruit
Phosphorus 34 16 Kiwifruit
Sodium 3 2 Lemon
Vitamin A 87 22 Kiwifruit
Vitamin E 1.46 0.15 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.027 0.04 Lemon
Vitamin B2 0.025 0.02 Kiwifruit
Vitamin B3 0.341 0.1 Kiwifruit
Vitamin B5 0.183 0.19 Lemon
Vitamin B6 0.063 0.08 Lemon
Vitamin B12 0 0
Vitamin K 40.3 0 Kiwifruit
Folate 25 11 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.029 0.039 Kiwifruit
Monounsaturated Fat 0.047 0.011 Kiwifruit
Polyunsaturated fat 0.287 0.089 Kiwifruit
Tryptophan 0.015 Kiwifruit
Threonine 0.047 Kiwifruit
Isoleucine 0.051 Kiwifruit
Leucine 0.066 Kiwifruit
Lysine 0.061 Kiwifruit
Methionine 0.024 Kiwifruit
Phenylalanine 0.044 Kiwifruit
Valine 0.057 Kiwifruit
Histidine 0.027 Kiwifruit
Fructose 4.35 Kiwifruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Lemon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.