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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

Kiwifruit vs Pomegranate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +240%
Contains more Magnesium +41.7%
Contains more Potassium +32.2%
Contains more Zinc +150%
Contains more Copper +21.5%
Equal in Iron - 0.3
Equal in Phosphorus - 36
Equal in Sodium - 3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Calcium +240%
Contains more Magnesium +41.7%
Contains more Potassium +32.2%
Contains more Zinc +150%
Contains more Copper +21.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +143.3%
Contains more Vitamin C +808.8%
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 Folate +52%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin E +143.3%
Contains more Vitamin C +808.8%
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 Folate +52%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Pomegranate Opinion
Net carbs 11.66g 14.7g Pomegranate
Protein 1.14g 1.67g Pomegranate
Fats 0.52g 1.17g Pomegranate
Carbs 14.66g 18.7g Pomegranate
Calories 61kcal 83kcal Pomegranate
Starch 0g g Kiwifruit
Fructose 4.35g g Kiwifruit
Sugar 8.99g 13.67g Kiwifruit
Fiber 3g 4g Pomegranate
Calcium 34mg 10mg Kiwifruit
Iron 0.31mg 0.3mg Kiwifruit
Magnesium 17mg 12mg Kiwifruit
Phosphorus 34mg 36mg Pomegranate
Potassium 312mg 236mg Kiwifruit
Sodium 3mg 3mg
Zinc 0.14mg 0.35mg Pomegranate
Copper 0.13mg 0.158mg Pomegranate
Vitamin A 87IU 0IU Kiwifruit
Vitamin E 1.46mg 0.6mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 92.7mg 10.2mg Kiwifruit
Vitamin B1 0.027mg 0.067mg Pomegranate
Vitamin B2 0.025mg 0.053mg Pomegranate
Vitamin B3 0.341mg 0.293mg Kiwifruit
Vitamin B5 0.183mg 0.377mg Pomegranate
Vitamin B6 0.063mg 0.075mg Pomegranate
Folate 25µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 16.4µg Kiwifruit
Tryptophan 0.015mg mg Kiwifruit
Threonine 0.047mg mg Kiwifruit
Isoleucine 0.051mg mg Kiwifruit
Leucine 0.066mg mg Kiwifruit
Lysine 0.061mg mg Kiwifruit
Methionine 0.024mg mg Kiwifruit
Phenylalanine 0.044mg mg Kiwifruit
Valine 0.057mg mg Kiwifruit
Histidine 0.027mg mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.029g 0.12g Kiwifruit
Monounsaturated Fat 0.047g 0.093g Pomegranate
Polyunsaturated fat 0.287g 0.079g Kiwifruit

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Kiwifruit
16
Pomegranate
Mineral Summary Score
15
Kiwifruit
15
Pomegranate

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

Comparison summary

Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (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 - 58)
Which food is cheaper?
Kiwifruit
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.