Kiwifruit Green (Raw)vsWatermelon (Raw)
Kiwifruit Green (Raw) has 58 calories and 1.1g protein per 100g. Watermelon (Raw) has 30 calories and 0.61g protein per 100g Kiwifruit Green (Raw) has more protein, Watermelon (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kiwifruit Green (Raw) vs Watermelon (Raw)
Go with Watermelon (Raw) at just 30 kcal per 100g — 48% fewer calories.
Kiwifruit Green (Raw) will keep you satisfied longer with 3g fiber — fat and protein slow digestion while fiber adds bulk.
Kiwifruit Green (Raw) provides 198mg of potassium per 100g — important for muscle function and hydration.
Kiwifruit Green (Raw) delivers 74.7mg of vitamin C per 100g — great for immune function and skin health.
Watermelon (Raw) has only 7.5g carbs per 100g — the clear choice for low-carb diets.
Kiwifruit Green (Raw) edges ahead overall with more fiber, more potassium, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Kiwifruit Green | Watermelon | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 58kcal3% | 30kcal2% | +28kcal |
| Protein | 1.1g2% | 0.61g1% | +0.45g |
| Total Fat | 0.44g1% | 0.15g0% | +0.29g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 14g5% | 7.5g3% | +6.5g |
| Dietary Fiber | 3.0g11% | 0.40g1% | +2.6g |
| Sugars | — | 6.2g | — |
| ✨Vitamins | |||
| Vitamin A | 4.0mcg0% | 28mcg3% | <0.1mcg |
| Vitamin C | 75mg83% | 8.1mg9% | +67mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 1.3mg9% | <0.1mg0% | +1.3mg |
| Vitamin K | 40mcg34% | 0.10mcg0% | +40mcg |
| Vitamin B6 | <0.1mg4% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 26mcg7% | 3.0mcg1% | +23mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg3% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.37mg2% | 0.18mg1% | +0.19mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 1.0mg0% | +4.0mg |
| Calcium | 35mg3% | 7.0mg1% | +28mg |
| Iron | 0.24mg1% | 0.24mg1% | — |
| Potassium | 198mg4% | 112mg2% | +86mg |
| Phosphorus | 34mg3% | 11mg1% | +23mg |
| Magnesium | 16mg4% | 10mg2% | +5.7mg |
| Zinc | 0.14mg1% | 0.10mg1% | +<0.1mg |
| Copper | 0.13mg15% | <0.1mg5% | +<0.1mg |
| Manganese | <0.1mg3% | <0.1mg2% | +<0.1mg |
| Selenium | 0.20mcg0% | 0.40mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Watermelon (Raw) is significantly lower in calories at just 30 kcal per 100g compared to 58 kcal for Kiwifruit Green (Raw) — that's 93% fewer calories, making Watermelon (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Kiwifruit Green (Raw) providing 1.06g and Watermelon (Raw) providing 0.61g per 100g.
Fat: Watermelon (Raw) is the leaner option with 0.15g of total fat per 100g compared to 0.44g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Kiwifruit Green (Raw): 40.3mcg vs 0.1mcg), Vitamin E (Kiwifruit Green (Raw): 1.3mg vs 0.05mg), Vitamin C (Kiwifruit Green (Raw): 74.7mg vs 8.1mg).
Key Minerals: Notable mineral differences include Calcium (Kiwifruit Green (Raw): 35mg vs 7mg), Sodium (Kiwifruit Green (Raw): 5mg vs 1mg), Copper (Kiwifruit Green (Raw): 0.134mg vs 0.042mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Kiwifruit Green (Raw) or Watermelon (Raw)?
- Kiwifruit Green (Raw) has more protein with 1.06g per 100g compared to 0.61g for Watermelon (Raw).
- Which is lower in calories, Kiwifruit Green (Raw) or Watermelon (Raw)?
- Watermelon (Raw) is lower in calories with 30 kcal per 100g versus 58 kcal.
- Is Kiwifruit Green (Raw) or Watermelon (Raw) healthier?
- It depends on your goals. Kiwifruit Green (Raw) has 58 calories and 1.06g protein per 100g, while Watermelon (Raw) has 30 calories and 0.61g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kiwifruit Green (Raw) or Watermelon (Raw)?
- Watermelon (Raw) is leaner with 0.15g of fat per 100g compared to 0.44g.
- Which has more fiber, Kiwifruit Green (Raw) or Watermelon (Raw)?
- Kiwifruit Green (Raw) has more fiber with 3g per 100g compared to 0.4g.