Quick Summary
When to Choose Kiwi (Green, Fresh)
Choose Kiwi (Green, Fresh) for more fiber (3g vs 0.9g) and more vitamin C (94mg vs 37mg) per 100g.
When to Choose Cantaloupe (Muskmelon)
Choose Cantaloupe (Muskmelon) for fewer calories (34 vs 61 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Kiwi (Green, Fresh) | Cantaloupe (Muskmelon) | Winner |
|---|---|---|---|
| Calories | 61 | 33.9 | 🏆 Cantaloupe (Muskmelon) |
| Carbohydrates | 14.7g | 8.1g | |
| Fiber | 3g | 0.9g | 🏆 Kiwi (Green, Fresh) |
Key Vitamins & Minerals
Potassium
🏆 Kiwi (Green, Fresh) has 17% more
Vitamin C
🏆 Kiwi (Green, Fresh) has 2.6x more
Health Benefits Comparison
Kiwi (Green, Fresh) Benefits
- Higher vitamin C than oranges (278% DV per 2 kiwis)
- Excellent vitamin K source (72% DV) for bones and blood
- Contains actinidin enzyme aiding protein digestion
- High in fiber (5g per 2 kiwis) for gut health
- Rich in antioxidants including vitamin E
Cantaloupe (Muskmelon) Benefits
- Exceptional vitamin A for vision and immunity
- High vitamin C for collagen production
- 90% water for hydration
- Zeaxanthin and lutein protect eyes
Practical Considerations
💰 Cost
Kiwi (Green, Fresh): Moderate
Cantaloupe (Muskmelon): Moderate
🕒 Preparation
Kiwi (Green, Fresh): Easy
Cantaloupe (Muskmelon): Easy
📦 Storage
Kiwi (Green, Fresh): Refrigerate
Cantaloupe (Muskmelon): Refrigerate
🍽️ Versatility
Kiwi (Green, Fresh): Very versatile
Cantaloupe (Muskmelon): Very versatile
The Bottom Line
Both Kiwi (Green, Fresh) and Cantaloupe (Muskmelon) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Kiwi (Green, Fresh) if: Choose Kiwi (Green, Fresh) for more fiber (3g vs 0.9g) and more vitamin C (94mg vs 37mg) per 100g.
Choose Cantaloupe (Muskmelon) if: Choose Cantaloupe (Muskmelon) for fewer calories (34 vs 61 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Kiwi (Green, Fresh) and Cantaloupe (Muskmelon) in Nutrivio
Compare how Kiwi (Green, Fresh) and Cantaloupe (Muskmelon) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
