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Kiwifruit vs Watermelon - In-Depth Nutrition Comparison

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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
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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
Contains more Iron +29.2%
Contains more Calcium +385.7%
Contains more Potassium +178.6%
Contains more Magnesium +70%
Contains more Copper +209.5%
Contains more Zinc +40%
Contains more Phosphorus +209.1%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 3% 10% 8% 14% 3% 5% 1%
Contains more Iron +29.2%
Contains more Calcium +385.7%
Contains more Potassium +178.6%
Contains more Magnesium +70%
Contains more Copper +209.5%
Contains more Zinc +40%
Contains more Phosphorus +209.1%
Contains less Sodium -66.7%

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

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
9
Watermelon
Mineral Summary Score
15
Kiwifruit
6
Watermelon

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
4%
Watermelon
Carbohydrates
15%
Kiwifruit
8%
Watermelon
Fats
2%
Kiwifruit
1%
Watermelon

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Kiwifruit Watermelon Opinion
Calories 61 30 Kiwifruit
Protein 1.14 0.61 Kiwifruit
Fats 0.52 0.15 Kiwifruit
Vitamin C 92.7 8.1 Kiwifruit
Net carbs 11.65999984741211 7.150000095367432 Kiwifruit
Carbs 14.66 7.55 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.31 0.24 Kiwifruit
Calcium 34 7 Kiwifruit
Potassium 312 112 Kiwifruit
Magnesium 17 10 Kiwifruit
Sugar 8.99 6.2 Watermelon
Fiber 3 0.4 Kiwifruit
Copper 0.13 0.042 Kiwifruit
Zinc 0.14 0.1 Kiwifruit
Starch 0 0
Phosphorus 34 11 Kiwifruit
Sodium 3 1 Watermelon
Vitamin A 87 569 Watermelon
Vitamin E 1.46 0.05 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.027 0.033 Watermelon
Vitamin B2 0.025 0.021 Kiwifruit
Vitamin B3 0.341 0.178 Kiwifruit
Vitamin B5 0.183 0.221 Watermelon
Vitamin B6 0.063 0.045 Kiwifruit
Vitamin B12 0 0
Vitamin K 40.3 0.1 Kiwifruit
Folate 25 3 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.029 0.016 Watermelon
Monounsaturated Fat 0.047 0.037 Kiwifruit
Polyunsaturated fat 0.287 0.05 Kiwifruit
Tryptophan 0.015 0.007 Kiwifruit
Threonine 0.047 0.027 Kiwifruit
Isoleucine 0.051 0.019 Kiwifruit
Leucine 0.066 0.018 Kiwifruit
Lysine 0.061 0.062 Watermelon
Methionine 0.024 0.006 Kiwifruit
Phenylalanine 0.044 0.015 Kiwifruit
Valine 0.057 0.016 Kiwifruit
Histidine 0.027 0.006 Kiwifruit
Fructose 4.35 3.36 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. 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.