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Watermelon vs Kiwifruit - In-Depth Nutrition Comparison

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The main differences between Watermelon and Kiwifruit

  • 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.

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

Infographic

Watermelon vs Kiwifruit 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 less Sodium -66.7%
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 3% 10% 8% 14% 3% 5% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Contains less Sodium -66.7%
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%

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 A +554%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B5 +20.8%
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%
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%
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%
Contains more Vitamin A +554%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B5 +20.8%
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%

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
9
Watermelon
42
Kiwifruit
Mineral Summary Score
6
Watermelon
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
4%
Watermelon
7%
Kiwifruit
Carbohydrates
8%
Watermelon
15%
Kiwifruit
Fats
1%
Watermelon
2%
Kiwifruit

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.
Watermelon Kiwifruit
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
Watermelon Kiwifruit
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 Watermelon Kiwifruit Opinion
Calories 30 61 Kiwifruit
Protein 0.61 1.14 Kiwifruit
Fats 0.15 0.52 Kiwifruit
Vitamin C 8.1 92.7 Kiwifruit
Carbs 7.55 14.66 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.24 0.31 Kiwifruit
Calcium 7 34 Kiwifruit
Potassium 112 312 Kiwifruit
Magnesium 10 17 Kiwifruit
Sugar 6.2 8.99 Watermelon
Fiber 0.4 3 Kiwifruit
Copper 0.042 0.13 Kiwifruit
Zinc 0.1 0.14 Kiwifruit
Starch 0 0
Phosphorus 11 34 Kiwifruit
Sodium 1 3 Watermelon
Vitamin A 569 87 Watermelon
Vitamin E 0.05 1.46 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.033 0.027 Watermelon
Vitamin B2 0.021 0.025 Kiwifruit
Vitamin B3 0.178 0.341 Kiwifruit
Vitamin B5 0.221 0.183 Watermelon
Vitamin B6 0.045 0.063 Kiwifruit
Vitamin B12 0 0
Vitamin K 0.1 40.3 Kiwifruit
Folate 3 25 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.016 0.029 Watermelon
Monounsaturated Fat 0.037 0.047 Kiwifruit
Polyunsaturated fat 0.05 0.287 Kiwifruit
Tryptophan 0.007 0.015 Kiwifruit
Threonine 0.027 0.047 Kiwifruit
Isoleucine 0.019 0.051 Kiwifruit
Leucine 0.018 0.066 Kiwifruit
Lysine 0.062 0.061 Watermelon
Methionine 0.006 0.024 Kiwifruit
Phenylalanine 0.015 0.044 Kiwifruit
Valine 0.016 0.057 Kiwifruit
Histidine 0.006 0.027 Kiwifruit
Fructose 3.36 4.35 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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.