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Pomegranate vs Kiwifruit - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Kiwifruit
Kiwifruit contains less Sugars (difference - 4.68g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.091g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 14)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pomegranate Kiwifruit
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Pomegranate
56
Kiwifruit
Mineral Summary Score
10
Pomegranate
11
Kiwifruit

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 more Copper +21.5%
Contains more Zinc +150%
Contains more Calcium +240%
Contains more Potassium +32.2%
Contains more Magnesium +41.7%
Equal in Iron - 0.31
Equal in Phosphorus - 34
Equal in Sodium - 3
Contains more Copper +21.5%
Contains more Zinc +150%
Contains more Calcium +240%
Contains more Potassium +32.2%
Contains more Magnesium +41.7%
Equal in Iron - 0.31
Equal in Phosphorus - 34
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +148.1%
Contains more Vitamin B2 +112%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +19%
Contains more Vitamin C +808.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +143.3%
Contains more Vitamin B3 +16.4%
Contains more Vitamin K +145.7%
Contains more Vitamin B1 +148.1%
Contains more Vitamin B2 +112%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +19%
Contains more Vitamin C +808.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +143.3%
Contains more Vitamin B3 +16.4%
Contains more Vitamin K +145.7%

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 the food
Protein
10%
Pomegranate
7%
Kiwifruit
Carbohydrates
19%
Pomegranate
15%
Kiwifruit
Fats
5%
Pomegranate
2%
Kiwifruit

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pomegranate Kiwifruit Opinion
Calories 83 61 Pomegranate
Protein 1.67 1.14 Pomegranate
Fats 1.17 0.52 Pomegranate
Vitamin C 10.2 92.7 Kiwifruit
Carbs 18.7 14.66 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.31 Kiwifruit
Calcium 10 34 Kiwifruit
Potassium 236 312 Kiwifruit
Magnesium 12 17 Kiwifruit
Sugars 13.67 8.99 Pomegranate
Fiber 4 3 Pomegranate
Copper 0.158 0.13 Pomegranate
Zinc 0.35 0.14 Pomegranate
Starch 0 Kiwifruit
Phosphorus 36 34 Pomegranate
Sodium 3 3
Vitamin A 0 87 Kiwifruit
Vitamin E 0.6 1.46 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.067 0.027 Pomegranate
Vitamin B2 0.053 0.025 Pomegranate
Vitamin B3 0.293 0.341 Kiwifruit
Vitamin B5 0.377 0.183 Pomegranate
Vitamin B6 0.075 0.063 Pomegranate
Vitamin B12 0 0
Vitamin K 16.4 40.3 Kiwifruit
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.12 0.029 Kiwifruit
Monounsaturated Fat 0.093 0.047 Pomegranate
Polyunsaturated fat 0.079 0.287 Kiwifruit
Tryptophan 0.015 Kiwifruit
Threonine 0.047 Kiwifruit
Isoleucine 0.051 Kiwifruit
Leucine 0.066 Kiwifruit
Lysine 0.061 Kiwifruit
Methionine 0.024 Kiwifruit
Phenylalanine 0.044 Kiwifruit
Valine 0.057 Kiwifruit
Histidine 0.027 Kiwifruit
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.