Kiwi vs. Watermelon — In-Depth Nutrition Comparison
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The main differences between Kiwi and Watermelon
- Kiwi is richer than Watermelon in Vitamin C, Vitamin K, Fiber, Copper, Vitamin E, Potassium, and Folate.
- Daily need coverage for Vitamin C from Kiwi is 94% higher.
- Kiwi contains 403 times more Vitamin K than Watermelon. Kiwi contains 40.3µg of Vitamin K, while Watermelon contains 0.1µg.
Food types used in this article are Kiwifruit, green, raw and Watermelon, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +70% |
| Contains more CalciumCalcium | +385.7% |
| Contains more PotassiumPotassium | +178.6% |
| Contains more IronIron | +29.2% |
| Contains more CopperCopper | +209.5% |
| Contains more ZincZinc | +40% |
| Contains more PhosphorusPhosphorus | +209.1% |
| Contains more ManganeseManganese | +157.9% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +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 CVitamin C | +1044.4% |
| Contains more Vitamin EVitamin E | +2820% |
| Contains more Vitamin B2Vitamin B2 | +19% |
| Contains more Vitamin B3Vitamin B3 | +91.6% |
| Contains more Vitamin B6Vitamin B6 | +40% |
| Contains more Vitamin KVitamin K | +40200% |
| Contains more FolateFolate | +733.3% |
| Contains more CholineCholine | +90.2% |
| Contains more Vitamin AVitamin A | +554% |
| Contains more Vitamin B1Vitamin B1 | +22.2% |
| Contains more Vitamin B5Vitamin B5 | +20.8% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
0.61 g
Fats:
0.15 g
Carbs:
7.55 g
Water:
91.45 g
Other:
0.24 g
| Contains more ProteinProtein | +86.9% |
| Contains more FatsFats | +246.7% |
| Contains more CarbsCarbs | +94.2% |
| Contains more OtherOther | +154.2% |
| Contains more WaterWater | +10.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.029 g
Monounsaturated Fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
Saturated Fat:
Sat. Fat
0.016 g
Monounsaturated Fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated Fat | +27% |
| Contains more Poly. FatPolyunsaturated fat | +474% |
| Contains less Sat. FatSaturated Fat | -44.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 GlucoseGlucose | +160.1% |
| Contains more FructoseFructose | +29.5% |
| Contains more MaltoseMaltose | +216.7% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +706.7% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 61kcal | 30kcal |
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| Protein | 1.14g | 0.61g |
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| Fats | 0.52g | 0.15g |
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| Vitamin C | 92.7mg | 8.1mg |
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| Net carbs | 11.66g | 7.15g |
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| Carbs | 14.66g | 7.55g |
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| Magnesium | 17mg | 10mg |
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| Calcium | 34mg | 7mg |
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| Potassium | 312mg | 112mg |
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| Iron | 0.31mg | 0.24mg |
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| Sugar | 8.99g | 6.2g |
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| Fiber | 3g | 0.4g |
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| Copper | 0.13mg | 0.042mg |
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| Zinc | 0.14mg | 0.1mg |
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| Phosphorus | 34mg | 11mg |
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| Sodium | 3mg | 1mg |
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| Vitamin A | 87IU | 569IU |
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| Vitamin A | 4µg | 28µg |
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| Vitamin E | 1.46mg | 0.05mg |
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| Manganese | 0.098mg | 0.038mg |
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| Selenium | 0.2µg | 0.4µg |
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| Vitamin B1 | 0.027mg | 0.033mg |
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| Vitamin B2 | 0.025mg | 0.021mg |
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| Vitamin B3 | 0.341mg | 0.178mg |
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| Vitamin B5 | 0.183mg | 0.221mg |
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| Vitamin B6 | 0.063mg | 0.045mg |
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| Vitamin K | 40.3µg | 0.1µg |
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| Folate | 25µg | 3µg |
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| Choline | 7.8mg | 4.1mg |
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| Saturated Fat | 0.029g | 0.016g |
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| Monounsaturated Fat | 0.047g | 0.037g |
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| Polyunsaturated fat | 0.287g | 0.05g |
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| Tryptophan | 0.015mg | 0.007mg |
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| Threonine | 0.047mg | 0.027mg |
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| Isoleucine | 0.051mg | 0.019mg |
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| Leucine | 0.066mg | 0.018mg |
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| Lysine | 0.061mg | 0.062mg |
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| Methionine | 0.024mg | 0.006mg |
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| Phenylalanine | 0.044mg | 0.015mg |
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| Valine | 0.057mg | 0.016mg |
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| Histidine | 0.027mg | 0.006mg |
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| Fructose | 4.35g | 3.36g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
39%
8%
Minerals Daily Need Coverage Score
14%
6%
Comparison summary
Which food is lower in Sugar?
Watermelon is lower in Sugar (difference - 2.79g)
Which food contains less Sodium?
Watermelon contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Watermelon is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Watermelon is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Kiwi is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Kiwi is relatively richer in minerals
Which food is richer in vitamins?
Kiwi is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)