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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" chart 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 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 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Contains more Zinc +150%
Contains more Copper +21.5%
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" 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 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%
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%
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%
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%

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.
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
Starch g 0g Kiwifruit
Fructose g 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
Vitamin A 0IU 87IU Kiwifruit
Vitamin E 0.6mg 1.46mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 40.3µg Kiwifruit
Tryptophan mg 0.015mg Kiwifruit
Threonine mg 0.047mg Kiwifruit
Isoleucine mg 0.051mg Kiwifruit
Leucine mg 0.066mg Kiwifruit
Lysine mg 0.061mg Kiwifruit
Methionine mg 0.024mg Kiwifruit
Phenylalanine mg 0.044mg Kiwifruit
Valine mg 0.057mg Kiwifruit
Histidine mg 0.027mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
16
Pomegranate
42
Kiwifruit
Mineral Summary Score
15
Pomegranate
15
Kiwifruit

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
10%
Pomegranate
7%
Kiwifruit
Carbohydrates
19%
Pomegranate
15%
Kiwifruit
Fats
5%
Pomegranate
2%
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

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. 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.