Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Kiwifruit vs. Watermelon — In-Depth Nutrition Comparison

Compare

The main differences between Kiwifruit and Watermelon

  • Kiwifruit is richer than Watermelon in Vitamin C, Vitamin K, Fiber, Copper, Vitamin E , Potassium, and Folate.
  • Daily need coverage for Vitamin C from Kiwifruit is 94% higher.
  • Kiwifruit contains 403 times more Vitamin K than Watermelon. Kiwifruit contains 40.3µg of Vitamin K, while Watermelon contains 0.1µg.

Food types used in this article are Kiwifruit, green, raw and Watermelon, raw.

Infographic

Kiwifruit vs Watermelon infographic
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +385.7%
Contains more Iron +29.2%
Contains more Magnesium +70%
Contains more Phosphorus +209.1%
Contains more Potassium +178.6%
Contains more Zinc +40%
Contains more Copper +209.5%
Contains more Manganese +157.9%
Contains less Sodium -66.7%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Calcium +385.7%
Contains more Iron +29.2%
Contains more Magnesium +70%
Contains more Phosphorus +209.1%
Contains more Potassium +178.6%
Contains more Zinc +40%
Contains more Copper +209.5%
Contains more Manganese +157.9%
Contains less Sodium -66.7%
Contains more Selenium +100%

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.
:
Contains more Vitamin E +2820%
Contains more Vitamin C +1044.4%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +91.6%
Contains more Vitamin B6 +40%
Contains more Folate +733.3%
Contains more Vitamin K +40200%
Contains more Vitamin A +554%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B5 +20.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
Contains more Vitamin E +2820%
Contains more Vitamin C +1044.4%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +91.6%
Contains more Vitamin B6 +40%
Contains more Folate +733.3%
Contains more Vitamin K +40200%
Contains more Vitamin A +554%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B5 +20.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +86.9%
Contains more Fats +246.7%
Contains more Carbs +94.2%
Contains more Other +154.2%
Contains more Water +10.1%
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more Protein +86.9%
Contains more Fats +246.7%
Contains more Carbs +94.2%
Contains more Other +154.2%
Contains more Water +10.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +27%
Contains more Polyunsaturated fat +474%
Contains less Saturated Fat -44.8%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +27%
Contains more Polyunsaturated fat +474%
Contains less Saturated Fat -44.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +160.1%
Contains more Fructose +29.5%
Contains more Maltose +216.7%
Contains more Galactose +∞%
Contains more Sucrose +706.7%
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
19% 25% 54%
Starch: 0 g
Sucrose: 1.21 g
Glucose: 1.58 g
Fructose: 3.36 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Glucose +160.1%
Contains more Fructose +29.5%
Contains more Maltose +216.7%
Contains more Galactose +∞%
Contains more Sucrose +706.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Watermelon
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Watermelon Opinion
Net carbs 11.66g 7.15g Kiwifruit
Protein 1.14g 0.61g Kiwifruit
Fats 0.52g 0.15g Kiwifruit
Carbs 14.66g 7.55g Kiwifruit
Calories 61kcal 30kcal Kiwifruit
Fructose 4.35g 3.36g Kiwifruit
Sugar 8.99g 6.2g Watermelon
Fiber 3g 0.4g Kiwifruit
Calcium 34mg 7mg Kiwifruit
Iron 0.31mg 0.24mg Kiwifruit
Magnesium 17mg 10mg Kiwifruit
Phosphorus 34mg 11mg Kiwifruit
Potassium 312mg 112mg Kiwifruit
Sodium 3mg 1mg Watermelon
Zinc 0.14mg 0.1mg Kiwifruit
Copper 0.13mg 0.042mg Kiwifruit
Manganese 0.098mg 0.038mg Kiwifruit
Selenium 0.2µg 0.4µg Watermelon
Vitamin A 87IU 569IU Watermelon
Vitamin A RAE 4µg 28µg Watermelon
Vitamin E 1.46mg 0.05mg Kiwifruit
Vitamin C 92.7mg 8.1mg Kiwifruit
Vitamin B1 0.027mg 0.033mg Watermelon
Vitamin B2 0.025mg 0.021mg Kiwifruit
Vitamin B3 0.341mg 0.178mg Kiwifruit
Vitamin B5 0.183mg 0.221mg Watermelon
Vitamin B6 0.063mg 0.045mg Kiwifruit
Folate 25µg 3µg Kiwifruit
Vitamin K 40.3µg 0.1µg Kiwifruit
Tryptophan 0.015mg 0.007mg Kiwifruit
Threonine 0.047mg 0.027mg Kiwifruit
Isoleucine 0.051mg 0.019mg Kiwifruit
Leucine 0.066mg 0.018mg Kiwifruit
Lysine 0.061mg 0.062mg Watermelon
Methionine 0.024mg 0.006mg Kiwifruit
Phenylalanine 0.044mg 0.015mg Kiwifruit
Valine 0.057mg 0.016mg Kiwifruit
Histidine 0.027mg 0.006mg Kiwifruit
Saturated Fat 0.029g 0.016g Watermelon
Monounsaturated Fat 0.047g 0.037g Kiwifruit
Polyunsaturated fat 0.287g 0.05g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Watermelon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Kiwifruit
9%
Watermelon
Minerals Daily Need Coverage Score
14%
Kiwifruit
6%
Watermelon

Comparison summary

Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 2.79g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 18)
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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.