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

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

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

All nutrients comparison - raw data values

Nutrient Watermelon Kiwifruit Opinion
Net carbs 7.15g 11.66g Kiwifruit
Protein 0.61g 1.14g Kiwifruit
Fats 0.15g 0.52g Kiwifruit
Carbs 7.55g 14.66g Kiwifruit
Calories 30kcal 61kcal Kiwifruit
Starch 0g 0g
Fructose 3.36g 4.35g Kiwifruit
Sugar 6.2g 8.99g Watermelon
Fiber 0.4g 3g Kiwifruit
Calcium 7mg 34mg Kiwifruit
Iron 0.24mg 0.31mg Kiwifruit
Magnesium 10mg 17mg Kiwifruit
Phosphorus 11mg 34mg Kiwifruit
Potassium 112mg 312mg Kiwifruit
Sodium 1mg 3mg Watermelon
Zinc 0.1mg 0.14mg Kiwifruit
Copper 0.042mg 0.13mg Kiwifruit
Vitamin A 569IU 87IU Watermelon
Vitamin E 0.05mg 1.46mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8.1mg 92.7mg Kiwifruit
Vitamin B1 0.033mg 0.027mg Watermelon
Vitamin B2 0.021mg 0.025mg Kiwifruit
Vitamin B3 0.178mg 0.341mg Kiwifruit
Vitamin B5 0.221mg 0.183mg Watermelon
Vitamin B6 0.045mg 0.063mg Kiwifruit
Folate 3µg 25µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 40.3µg Kiwifruit
Tryptophan 0.007mg 0.015mg Kiwifruit
Threonine 0.027mg 0.047mg Kiwifruit
Isoleucine 0.019mg 0.051mg Kiwifruit
Leucine 0.018mg 0.066mg Kiwifruit
Lysine 0.062mg 0.061mg Watermelon
Methionine 0.006mg 0.024mg Kiwifruit
Phenylalanine 0.015mg 0.044mg Kiwifruit
Valine 0.016mg 0.057mg Kiwifruit
Histidine 0.006mg 0.027mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.029g Watermelon
Monounsaturated Fat 0.037g 0.047g Kiwifruit
Polyunsaturated fat 0.05g 0.287g Kiwifruit

Which food is preferable for your diet?

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

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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

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

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.