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Lemon vs Kiwifruit - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on May 10, 2021
Education: Nutrition & Microbiology at YSU
Lemon
vs
Kiwifruit

Summary

Kiwifruits contain eight times more Vitamin E and two times more copper than bananas. Vitamin C, Vitamin A, magnesium, and potassium levels are also higher in kiwifruit.

On the other hand, lemons contain fewer sugars, fewer fats, and fewer calories than kiwifruits.

Introduction

Kiwifruits and lemons are prevalent fruits and are used worldwide. We will discuss their similarities, differences, and how they stack up against each other in 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.

Varieties

Lemons belong to the Citrus genus. They originated in South Asia, but now lemons are a popular citrus fruit used worldwide. 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.

Uses

Kiwifruit can be eaten raw or used in juices, garnish, smoothies, cakes, salads, etc. Some people prefer to eat kiwifruit with skin. In China, kiwifruit has been used as a medicine for women to recover after childbirth. Lemon can also be eaten raw or made marmalade, lemon liqueur, cocktails, garnish, and flavor for different dishes. Lemon leaves are also used in culinary to make tea and for preparing meats and seafood.

Nutrition

Both kiwis and lemons have rich nutrition content. You can find the nutrition infographics at the bottom of this page.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Lemon
3
:
Contains more Vitamin B1 +48.1%
Contains more Vitamin B6 +27%
Contains more Vitamin A +295.5%
Contains more Vitamin E +873.3%
Contains more Vitamin C +74.9%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +241%
Contains more Folate +127.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.183
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 177% 10% 5% 2% 12% 19% 9% 0% 0%
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%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B6 +27%
Contains more Vitamin A +295.5%
Contains more Vitamin E +873.3%
Contains more Vitamin C +74.9%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +241%
Contains more Folate +127.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.183

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +93.5%
Contains less Sodium -33.3%
Contains more Calcium +30.8%
Contains more Magnesium +112.5%
Contains more Phosphorus +112.5%
Contains more Potassium +126.1%
Contains more Zinc +133.3%
Contains more Copper +251.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 23% 6% 7% 13% 1% 2% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Contains more Iron +93.5%
Contains less Sodium -33.3%
Contains more Calcium +30.8%
Contains more Magnesium +112.5%
Contains more Phosphorus +112.5%
Contains more Potassium +126.1%
Contains more Zinc +133.3%
Contains more Copper +251.4%

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.

Health Impact

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

Lemons are rich in flavonoids, Vitamin C, and fiber, correlated with reduced cardiovascular diseases.

According to the study eating 24 grams of citrus fiber daily for a month reduced total blood cholesterol levels [5] [6].

Based on the study, the bioactive substances in kiwis a day can lower blood pressure. In the long term, kiwis may also help lower the risk for conditions caused by high blood pressure, like strokes or heart attacks [7].

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

Kiwis are also high in fiber. According to studies, fiber can improve gut health and slow the digestion of sugars and starches. Lemons contain pectin, a form of soluble fiber that is linked to multiple health benefits. Kiwifruits also contain a proteolytic enzyme called actinidin that can help break down protein [13] [14].

Kidney Stones

Lemon juice is an excellent 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 [15].

Side Effects

Lemon and kiwifruit have rich nutrition content. However, here are some reasons why you may need to avoid eating these fruits.

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

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. Nevertheless, watered-down lemon juice may help to reduce heartburn.

References

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://www.idosi.org/abr/7(2)13/7.pdf
  3. https://www.sciencedirect.com/science/article/abs/pii/S092552140300231X
  4. https://pubmed.ncbi.nlm.nih.gov/25912765/
  5. https://pubmed.ncbi.nlm.nih.gov/17344514/
  6. https://www.sciencedirect.com/science/article/abs/pii/S0271531705801757
  7. https://pubmed.ncbi.nlm.nih.gov/25483553/
  8. https://link.springer.com/article/10.1007/s00394-020-02228-x
  9. https://www.sciencedirect.com/science/article/pii/B9780123942944000146
  10. https://pubmed.ncbi.nlm.nih.gov/10082788/
  11. https://www.tandfonline.com/doi/abs/10.1080/01635581.2019.1650190
  12. https://pubmed.ncbi.nlm.nih.gov/17636648/
  13. https://pubmed.ncbi.nlm.nih.gov/21332763/
  14. https://pubmed.ncbi.nlm.nih.gov/20232890/
  15. https://pubmed.ncbi.nlm.nih.gov/18946667/
  16. https://pubmed.ncbi.nlm.nih.gov/28721824/
  17. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1398-9995.1998.tb03889.x
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: May 10, 2021

Infographic

Lemon vs Kiwifruit infographic
Infographic link

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.
Lemon Kiwifruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Lemon Kiwifruit Opinion
Net carbs 6.52g 11.66g Kiwifruit
Protein 1.1g 1.14g Kiwifruit
Fats 0.3g 0.52g Kiwifruit
Carbs 9.32g 14.66g Kiwifruit
Calories 29kcal 61kcal Kiwifruit
Starch g 0g Kiwifruit
Fructose g 4.35g Kiwifruit
Sugar 2.5g 8.99g Lemon
Fiber 2.8g 3g Kiwifruit
Calcium 26mg 34mg Kiwifruit
Iron 0.6mg 0.31mg Lemon
Magnesium 8mg 17mg Kiwifruit
Phosphorus 16mg 34mg Kiwifruit
Potassium 138mg 312mg Kiwifruit
Sodium 2mg 3mg Lemon
Zinc 0.06mg 0.14mg Kiwifruit
Copper 0.037mg 0.13mg Kiwifruit
Vitamin A 22IU 87IU Kiwifruit
Vitamin E 0.15mg 1.46mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 53mg 92.7mg Kiwifruit
Vitamin B1 0.04mg 0.027mg Lemon
Vitamin B2 0.02mg 0.025mg Kiwifruit
Vitamin B3 0.1mg 0.341mg Kiwifruit
Vitamin B5 0.19mg 0.183mg Lemon
Vitamin B6 0.08mg 0.063mg Lemon
Folate 11µg 25µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 0µg 40.3µg Kiwifruit
Tryptophan mg 0.015mg Kiwifruit
Threonine mg 0.047mg Kiwifruit
Isoleucine mg 0.051mg Kiwifruit
Leucine mg 0.066mg Kiwifruit
Lysine mg 0.061mg Kiwifruit
Methionine mg 0.024mg Kiwifruit
Phenylalanine mg 0.044mg Kiwifruit
Valine mg 0.057mg Kiwifruit
Histidine mg 0.027mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.029g Kiwifruit
Monounsaturated Fat 0.011g 0.047g Kiwifruit
Polyunsaturated fat 0.089g 0.287g Kiwifruit

Which food is preferable for your diet?

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

People also compare

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
20
Lemon
42
Kiwifruit
Mineral Summary Score
9
Lemon
15
Kiwifruit

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%
Lemon
7%
Kiwifruit
Carbohydrates
9%
Lemon
15%
Kiwifruit
Fats
1%
Lemon
2%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Lemon
Lemon is lower in Sugar (difference - 6.49g)
Which food contains less Sodium?
Lemon
Lemon contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 58)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

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. Lemon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
  2. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.