Kiwifruit vs Lemon - Health impact and Nutrition Comparison
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.
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.
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.
Both kiwis and lemons have rich nutrition content. You can find the nutrition infographics at the bottom of this page.
Kiwifruit is richer in protein, carbs, fiber, and fructose. On the other hand, lemon contains fewer sugars. Both fruits contain no cholesterol.
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.
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.
The glycemic index of lemon has not yet been measured. Kiwi has a glycemic index equal to 58 .
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  .
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.
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 .
Kiwis are over 90% water, also contain a good amount of fiber and Vitamin C - all additional weight loss benefits.
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  .
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 .
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  .
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  .
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 .
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  .
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 .
Lemon and kiwifruit have rich nutrition content, however, here are some reasons why you may need to avoid eating these fruits.
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  .
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.
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.
Vitamin and Mineral Summary Scores
Comparison summary table
|Lower in Sugar|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in glycemic index|
|Rich in minerals|
|Rich in vitamins|
|Lower in Cholesterol||Equal|
|Lower in price||Equal|
Which food is preferable for your diet?
|Low Calories diet|
|Low Fats diet|
|Low Carbs diet|
|Low glycemic index diet|
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All nutrients comparison - raw data values