Kiwifruit vs. Pomegranate — In-Depth Nutrition Comparison
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The main differences between Kiwifruit and Pomegranate
- Kiwifruit is richer than Pomegranate in Vitamin C, Vitamin K, and Vitamin E .
- Daily need coverage for Vitamin C from Kiwifruit is 92% higher.
- Kiwifruit contains 3 times more Calcium than Pomegranate. Kiwifruit contains 34mg of Calcium, while Pomegranate contains 10mg.
- Kiwifruit contains less Sugar.
Food types used in this article are Kiwifruit, green, raw and Pomegranates, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+240%
Contains
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Magnesium
+41.7%
Contains
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Potassium
+32.2%
Contains
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Zinc
+150%
Contains
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Copper
+21.5%
Contains
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Manganese
+21.4%
Contains
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Selenium
+150%
Equal in Iron - 0.3
Equal in Phosphorus - 36
Equal in Sodium - 3
Contains
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Calcium
+240%
Contains
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Magnesium
+41.7%
Contains
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Potassium
+32.2%
Contains
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Zinc
+150%
Contains
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Copper
+21.5%
Contains
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Manganese
+21.4%
Contains
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Selenium
+150%
Equal in Iron - 0.3
Equal in Phosphorus - 36
Equal in Sodium - 3
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+143.3%
Contains
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Vitamin C
+808.8%
Contains
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Vitamin B3
+16.4%
Contains
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Vitamin K
+145.7%
Contains
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Vitamin B1
+148.1%
Contains
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Vitamin B2
+112%
Contains
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Vitamin B5
+106%
Contains
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Vitamin B6
+19%
Contains
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Folate
+52%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+143.3%
Contains
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Vitamin C
+808.8%
Contains
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Vitamin B3
+16.4%
Contains
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Vitamin K
+145.7%
Contains
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Vitamin B1
+148.1%
Contains
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Vitamin B2
+112%
Contains
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Vitamin B5
+106%
Contains
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Vitamin B6
+19%
Contains
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Folate
+52%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+15.1%
Contains
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Protein
+46.5%
Contains
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Fats
+125%
Contains
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Carbs
+27.6%
Equal in Water - 77.93
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Contains
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Other
+15.1%
Contains
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Protein
+46.5%
Contains
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Fats
+125%
Contains
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Carbs
+27.6%
Equal in Water - 77.93
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-75.8%
Contains
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Polyunsaturated fat
+263.3%
Contains
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Monounsaturated Fat
+97.9%
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.047 g
Polyunsaturated fat:
0.287 g
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Contains
less
Saturated Fat
-75.8%
Contains
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Polyunsaturated fat
+263.3%
Contains
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Monounsaturated Fat
+97.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.66g | 14.7g |
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| Protein | 1.14g | 1.67g |
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| Fats | 0.52g | 1.17g |
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| Carbs | 14.66g | 18.7g |
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| Calories | 61kcal | 83kcal |
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| Fructose | 4.35g |
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| Sugar | 8.99g | 13.67g |
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| Fiber | 3g | 4g |
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| Calcium | 34mg | 10mg |
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| Iron | 0.31mg | 0.3mg |
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| Magnesium | 17mg | 12mg |
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| Phosphorus | 34mg | 36mg |
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| Potassium | 312mg | 236mg |
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| Sodium | 3mg | 3mg | |
| Zinc | 0.14mg | 0.35mg |
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| Copper | 0.13mg | 0.158mg |
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| Manganese | 0.098mg | 0.119mg |
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| Selenium | 0.2µg | 0.5µg |
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| Vitamin A | 87IU | 0IU |
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| Vitamin A RAE | 4µg | 0µg |
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| Vitamin E | 1.46mg | 0.6mg |
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| Vitamin C | 92.7mg | 10.2mg |
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| Vitamin B1 | 0.027mg | 0.067mg |
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| Vitamin B2 | 0.025mg | 0.053mg |
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| Vitamin B3 | 0.341mg | 0.293mg |
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| Vitamin B5 | 0.183mg | 0.377mg |
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| Vitamin B6 | 0.063mg | 0.075mg |
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| Folate | 25µg | 38µg |
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| Vitamin K | 40.3µg | 16.4µg |
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| Tryptophan | 0.015mg |
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| Threonine | 0.047mg |
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| Isoleucine | 0.051mg |
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| Leucine | 0.066mg |
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| Lysine | 0.061mg |
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| Methionine | 0.024mg |
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| Phenylalanine | 0.044mg |
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| Valine | 0.057mg |
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| Histidine | 0.027mg |
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| Saturated Fat | 0.029g | 0.12g |
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| Monounsaturated Fat | 0.047g | 0.093g |
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| Polyunsaturated fat | 0.287g | 0.079g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
16%
Minerals Daily Need Coverage Score
14%
14%
Comparison summary
Which food is lower in Sugar?
Kiwifruit is lower in Sugar (difference - 4.68g)
Which food is lower in Saturated Fat?
Kiwifruit is lower in Saturated Fat (difference - 0.091g)
Which food is lower in glycemic index?
Kiwifruit is lower in glycemic index (difference - 58)
Which food is cheaper?
Kiwifruit is cheaper (difference - $0.5)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.