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Pomegranate vs. Kiwifruit — In-Depth Nutrition Comparison

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The main differences between Pomegranate and Kiwifruit

  • Kiwifruit is richer than Pomegranate in Vitamin C, Vitamin K, and Vitamin E .
  • Daily need coverage for Vitamin C from Kiwifruit is 92% higher.
  • Pomegranate contains 2 times more Sugar than Kiwifruit. Pomegranate contains 13.67g of Sugar, while Kiwifruit contains 8.99g.

Food types used in this article are Pomegranates, raw and Kiwifruit, green, raw.

Infographic

Pomegranate vs Kiwifruit 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 Zinc +150%
Contains more Copper +21.5%
Contains more Manganese +21.4%
Contains more Selenium +150%
Contains more Calcium +240%
Contains more Magnesium +41.7%
Contains more Potassium +32.2%
Equal in Iron - 0.31
Equal in Phosphorus - 34
Equal in Sodium - 3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Zinc +150%
Contains more Copper +21.5%
Contains more Manganese +21.4%
Contains more Selenium +150%
Contains more Calcium +240%
Contains more Magnesium +41.7%
Contains more Potassium +32.2%
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" charts 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 Folate +52%
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%
Equal in Choline - 7.8
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 5% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
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%
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%
Equal in Choline - 7.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +46.5%
Contains more Fats +125%
Contains more Carbs +27.6%
Contains more Other +15.1%
Equal in Water - 83.07
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +46.5%
Contains more Fats +125%
Contains more Carbs +27.6%
Contains more Other +15.1%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +97.9%
Contains less Saturated Fat -75.8%
Contains more Polyunsaturated fat +263.3%
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +97.9%
Contains less Saturated Fat -75.8%
Contains more Polyunsaturated fat +263.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Kiwifruit
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 Pomegranate Kiwifruit Opinion
Net carbs 14.7g 11.66g Pomegranate
Protein 1.67g 1.14g Pomegranate
Fats 1.17g 0.52g Pomegranate
Carbs 18.7g 14.66g Pomegranate
Calories 83kcal 61kcal Pomegranate
Fructose 4.35g Kiwifruit
Sugar 13.67g 8.99g Kiwifruit
Fiber 4g 3g Pomegranate
Calcium 10mg 34mg Kiwifruit
Iron 0.3mg 0.31mg Kiwifruit
Magnesium 12mg 17mg Kiwifruit
Phosphorus 36mg 34mg Pomegranate
Potassium 236mg 312mg Kiwifruit
Sodium 3mg 3mg
Zinc 0.35mg 0.14mg Pomegranate
Copper 0.158mg 0.13mg Pomegranate
Manganese 0.119mg 0.098mg Pomegranate
Selenium 0.5µg 0.2µg Pomegranate
Vitamin A 0IU 87IU Kiwifruit
Vitamin A RAE 0µg 4µg Kiwifruit
Vitamin E 0.6mg 1.46mg Kiwifruit
Vitamin C 10.2mg 92.7mg Kiwifruit
Vitamin B1 0.067mg 0.027mg Pomegranate
Vitamin B2 0.053mg 0.025mg Pomegranate
Vitamin B3 0.293mg 0.341mg Kiwifruit
Vitamin B5 0.377mg 0.183mg Pomegranate
Vitamin B6 0.075mg 0.063mg Pomegranate
Folate 38µg 25µg Pomegranate
Choline 7.6mg 7.8mg Kiwifruit
Vitamin K 16.4µg 40.3µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.12g 0.029g Kiwifruit
Monounsaturated Fat 0.093g 0.047g Pomegranate
Polyunsaturated fat 0.079g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Pomegranate
39%
Kiwifruit
Minerals Daily Need Coverage Score
14%
Pomegranate
14%
Kiwifruit

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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

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