Kiwi vs. Pomegranate — In-Depth Nutrition Comparison
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The main differences between kiwi and pomegranate
- Kiwi is richer than pomegranate in vitamin C, vitamin K, and vitamin E.
- Daily need coverage for vitamin C for kiwi is 92% higher.
- Kiwi contains 3 times more calcium than pomegranate. Kiwi contains 34mg of calcium, while pomegranate contains 10mg.
- Kiwi 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 more MagnesiumMagnesium | +41.7% |
| Contains more CalciumCalcium | +240% |
| Contains more PotassiumPotassium | +32.2% |
| Contains more CopperCopper | +21.5% |
| Contains more ZincZinc | +150% |
| Contains more ManganeseManganese | +21.4% |
| Contains more SeleniumSelenium | +150% |
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 more Vitamin CVitamin C | +808.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +143.3% |
| Contains more Vitamin B3Vitamin B3 | +16.4% |
| Contains more Vitamin KVitamin K | +145.7% |
| Contains more Vitamin B1Vitamin B1 | +148.1% |
| Contains more Vitamin B2Vitamin B2 | +112% |
| Contains more Vitamin B5Vitamin B5 | +106% |
| Contains more Vitamin B6Vitamin B6 | +19% |
| Contains more FolateFolate | +52% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 10.2mg | 92% |
| Vitamin K | 40.3µg | 16.4µg | 20% |
| Vitamin E | 1.46mg | 0.6mg | 6% |
| Fructose | 4.35g | 5% | |
| Fiber | 3g | 4g | 4% |
| Vitamin B5 | 0.183mg | 0.377mg | 4% |
| Folate | 25µg | 38µg | 3% |
| Copper | 0.13mg | 0.158mg | 3% |
| Vitamin B1 | 0.027mg | 0.067mg | 3% |
| Potassium | 312mg | 236mg | 2% |
| Calcium | 34mg | 10mg | 2% |
| Zinc | 0.14mg | 0.35mg | 2% |
| Vitamin B2 | 0.025mg | 0.053mg | 2% |
| Calories | 61kcal | 83kcal | 1% |
| Carbs | 14.66g | 18.7g | 1% |
| Polyunsaturated fat | 0.287g | 0.079g | 1% |
| Fats | 0.52g | 1.17g | 1% |
| Vitamin B6 | 0.063mg | 0.075mg | 1% |
| Magnesium | 17mg | 12mg | 1% |
| Manganese | 0.098mg | 0.119mg | 1% |
| Selenium | 0.2µg | 0.5µg | 1% |
| Protein | 1.14g | 1.67g | 1% |
| Net carbs | 11.66g | 14.7g | N/A |
| Iron | 0.31mg | 0.3mg | 0% |
| Sugar | 8.99g | 13.67g | N/A |
| Phosphorus | 34mg | 36mg | 0% |
| Sodium | 3mg | 3mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin B3 | 0.341mg | 0.293mg | 0% |
| Saturated fat | 0.029g | 0.12g | 0% |
| Choline | 7.8mg | 7.6mg | 0% |
| Monounsaturated fat | 0.047g | 0.093g | 0% |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.061mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.057mg | 0% | |
| Histidine | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more OtherOther | +15.1% |
| Contains more ProteinProtein | +46.5% |
| Contains more FatsFats | +125% |
| Contains more CarbsCarbs | +27.6% |
~equal in
Water
~77.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
| Contains less Sat. FatSaturated fat | -75.8% |
| Contains more Poly. FatPolyunsaturated fat | +263.3% |
| Contains more Mono. FatMonounsaturated fat | +97.9% |
