Kiwi vs. Lemon — Health Impact and Nutrition Comparison

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 eight times more Vitamin E, two times more Vitamins B3, and Vitamin A than lemon. Vitamin C, Vitamin B2, Vitamin K, and folate levels 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 lack Vitamin D and Vitamin B12.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Kiwi

8

Lemon

2

Contains more Vitamin CVitamin C	+74.9%
Contains more Vitamin AVitamin A	+295.5%
Contains more Vitamin EVitamin E	+873.3%
Contains more Vitamin B2Vitamin B2	+25%
Contains more Vitamin B3Vitamin B3	+241%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+127.3%
Contains more CholineCholine	+52.9%

Contains more Vitamin B1Vitamin B1	+48.1%
Contains more Vitamin B6Vitamin B6	+27%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.19mg

~equal in Vitamin B12 ~0µg

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.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Kiwi

7

Lemon

3

Contains more MagnesiumMagnesium	+112.5%
Contains more CalciumCalcium	+30.8%
Contains more PotassiumPotassium	+126.1%
Contains more CopperCopper	+251.4%
Contains more ZincZinc	+133.3%
Contains more PhosphorusPhosphorus	+112.5%
Contains more ManganeseManganese	+226.7%

Contains more IronIron	+93.5%
Contains less SodiumSodium	-33.3%
Contains more SeleniumSelenium	+100%

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 equals 3.1, whereas kiwifruits have a pH of 5.6 (2) (3).

Calories

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

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, organic maple and palm syrups with lemon juice reduce 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

Section reviewed by cardiologist Astghik Grigoryan

Cardiovascular disease (CVD) encompasses various conditions affecting the heart and blood vessels, including coronary artery disease, stroke, and peripheral artery disease. Diet plays a crucial role in the prevention and management of CVD, and both kiwifruit and lemons can be beneficial in this regard.

Kiwifruit and lemon are rich in vitamin C, which acts as an antioxidant, protecting against oxidative stress and inflammation, which are key contributors to cardiovascular damage (5).

The potassium content in lemons and kiwifruits contributes to blood pressure regulation, helping to maintain normal blood pressure levels and reducing the risk of hypertension and its associated complications.

The fiber in kiwifruit can help lower LDL (“bad” cholesterol) levels, thereby lowering the risk of atherosclerosis and coronary artery disease.

According to the study, eating 24 grams of citrus fiber daily for a month reduced total cholesterol and HDL (“good” cholesterol) levels in the blood (6).

On the other hand, flavonoids found in lemons, such as hesperidin, have been shown to have cardioprotective effects by improving endothelial function, reducing blood pressure, and lowering cholesterol levels (7).

It's important to consume them as part of a varied diet and lifestyle that includes other heart-healthy habits such as regular exercise, maintaining a healthy weight, and avoiding smoking.

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 control the blood sugar level (8) (9).

Cancer

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

On the other hand, kiwifruit contains a good amount of Vitamin C. 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 typical 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 undergoing extreme physical activity (12).

Digestive Health

Section reviewed by gastroenterologist Arpi Gasparyan

Kiwis are high in dietary fiber. Dietary fiber may act as a bulking agent, improve regularity, and decrease intestinal transit time, thus alleviating constipation symptoms (13).

The dietary fiber in kiwis and lemons may also beneficially affect various gastrointestinal diseases (14).

Kidney Stones

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

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

Section reviewed by gastroenterologist Arpi Gasparyan

Due to their acidic nature, lemons can cause heartburn and aggravation of gastroesophageal reflux disease (GERD) symptoms, which may happen when raw lemons are consumed on an empty stomach. Lemon water effects on GERD symptoms largely depend on the consumer. Some people may feel relief from heartburn, while others may experience it (18) (19).