Quick Summary
When to Choose Kiwi (Green, Fresh)
Choose kiwi for even higher vitamin C (64mg), fiber (2.1g), vitamin K, and eating whole. Best for digestive health and vitamin C from whole fruit.
When to Choose Lemon (Fresh, Raw)
Choose lemon for lower calories (17 vs 42), alkalizing properties, and versatile use in cooking and beverages. Best for low-calorie flavoring.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Kiwi (Green, Fresh) | Lemon (Fresh, Raw) | Winner |
|---|---|---|---|
| Calories | 108 | 17 | 🏆 Lemon (Fresh, Raw) |
| Carbohydrates | 26g | 5.4g | |
| Fiber | 5.3g | 1.6g | 🏆 Kiwi (Green, Fresh) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Kiwi (Green, Fresh) has 6.9x more
Potassium
🏆 Kiwi (Green, Fresh) has 6.9x more
Vitamin C
🏆 Kiwi (Green, Fresh) has 5.4x 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
Lemon (Fresh, Raw) Benefits
- High vitamin C (31mg, 34% DV) for immune system support
- Contains hesperidin flavonoid that reduces LDL cholesterol 12-16%
- Citric acid enhances iron absorption by up to 300%
- Very low calorie (only 17 per whole lemon)
- Limonene in peel has anti-cancer properties in studies
Practical Considerations
💰 Cost
Kiwi (Green, Fresh): Moderate
Lemon (Fresh, Raw): Moderate
🕒 Preparation
Kiwi (Green, Fresh): Easy
Lemon (Fresh, Raw): Easy
📦 Storage
Kiwi (Green, Fresh): Refrigerate
Lemon (Fresh, Raw): Refrigerate
🍽️ Versatility
Kiwi (Green, Fresh): Very versatile
Lemon (Fresh, Raw): Very versatile
The Bottom Line
Both Kiwi (Green, Fresh) and Lemon (Fresh, Raw) 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 for even higher vitamin C (64mg), fiber (2.1g), vitamin K, and eating whole. Best for digestive health and vitamin C from whole fruit.
Choose Lemon (Fresh, Raw) if: Choose lemon for lower calories (17 vs 42), alkalizing properties, and versatile use in cooking and beverages. Best for low-calorie flavoring.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Kiwi (Green, Fresh) and Lemon (Fresh, Raw) in Nutrivio
Compare how Kiwi (Green, Fresh) and Lemon (Fresh, Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
