Side-by-Side Comparison

Pomegranate vs Kiwi (Kiwifruit)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Pomegranate

83Calories

1.7Protein

4.0Fiber

10.2Vit C

View Details

Clean sliced green kiwi displaying emerald flesh and tiny black seeds

fruits

Kiwi (Kiwifruit)

61Calories

1.1Protein

3.0Fiber

92.7Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-27%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) has fewer calories (energy) (61 kcal vs 83 kcal, 22 kcal less).

Higher Protein

+46%

Pomegranate

Pomegranate provides 1.7 g vs 1.1 g in Kiwi (Kiwifruit) (+0.53 g, +46%).

Higher Dietary Fiber

+33%

Pomegranate

Pomegranate provides 4.0 g vs 3.0 g in Kiwi (Kiwifruit) (+1.0 g, +33%).

Higher Vitamin C

+809%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 92.7 mg vs 10.2 mg in Pomegranate (+82.5 mg, +809%).

Comparing per 100 g standard edible portion.

Nutrient

Pomegranate100 g edible portion

Kiwi (Kiwifruit)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pomegranate higher

Pomegranate

83 kcal4% DV

Kiwi (Kiwifruit)

61 kcal3% DV

Pomegranate provides 83 kcal vs 61 kcal in Kiwi (Kiwifruit) (+22 kcal, +36%).

ProteinPomegranate higher

Pomegranate

1.7 g3% DV

Kiwi (Kiwifruit)

1.1 g2% DV

Pomegranate provides 1.7 g vs 1.1 g in Kiwi (Kiwifruit) (+0.53 g, +46%).

CarbohydratesPomegranate higher

Pomegranate

18.7 g7% DV

Kiwi (Kiwifruit)

14.7 g5% DV

Pomegranate provides 18.7 g vs 14.7 g in Kiwi (Kiwifruit) (+4.0 g, +28%).

Dietary FiberPomegranate higher

Pomegranate

4.0 g14% DV

Kiwi (Kiwifruit)

3.0 g11% DV

Pomegranate provides 4.0 g vs 3.0 g in Kiwi (Kiwifruit) (+1.0 g, +33%).

Total FatPomegranate higher

Pomegranate

1.2 g2% DV

Kiwi (Kiwifruit)

0.52 g1% DV

Pomegranate provides 1.2 g vs 0.52 g in Kiwi (Kiwifruit) (+0.65 g, +125%).

Total SugarsPomegranate higher

Pomegranate

13.7 g27% DV

Kiwi (Kiwifruit)

9.0 g18% DV

Pomegranate provides 13.7 g vs 9.0 g in Kiwi (Kiwifruit) (+4.7 g, +52%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Pomegranate

10.2 mg11% DV

Kiwi (Kiwifruit)

92.7 mg103% DV

Kiwi (Kiwifruit) provides 92.7 mg vs 10.2 mg in Pomegranate (+82.5 mg, +809%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Pomegranate

0 µg

Kiwi (Kiwifruit)

4.0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (4.0 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Kiwi (Kiwifruit)

0 µg

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Pomegranate

0.60 mg4% DV

Kiwi (Kiwifruit)

1.5 mg10% DV

Kiwi (Kiwifruit) provides 1.5 mg vs 0.60 mg in Pomegranate (+0.86 mg, +143%).

Vitamin KKiwi (Kiwifruit) higher

Pomegranate

16 µg14% DV

Kiwi (Kiwifruit)

40 µg34% DV

Kiwi (Kiwifruit) provides 40 µg vs 16 µg in Pomegranate (+24 µg, +146%).

Folate (DFE)Pomegranate higher

Pomegranate

38 µg10% DV

Kiwi (Kiwifruit)

25 µg6% DV

Pomegranate provides 38 µg vs 25 µg in Kiwi (Kiwifruit) (+13 µg, +52%).

Thiamin (Vitamin B1)Similar

Pomegranate

0.07 mg6% DV

Kiwi (Kiwifruit)

0.03 mg2% DV

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Pomegranate

0.05 mg4% DV

Kiwi (Kiwifruit)

0.03 mg2% DV

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Similar

Pomegranate

0.29 mg2% DV

Kiwi (Kiwifruit)

0.34 mg2% DV

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of niacin (vitamin b3) (0.29 mg).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.38 mg8% DV

Kiwi (Kiwifruit)

0.18 mg4% DV

Pomegranate provides 0.38 mg vs 0.18 mg in Kiwi (Kiwifruit) (+0.19 mg, +106%).

Vitamin B6Similar

Pomegranate

0.08 mg4% DV

Kiwi (Kiwifruit)

0.06 mg4% DV

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Similar

Pomegranate

0 µg

Kiwi (Kiwifruit)

0 µg

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Pomegranate

3.0 mg

Kiwi (Kiwifruit)

3.0 mg

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of sodium (3.0 mg).

PotassiumKiwi (Kiwifruit) higher

Pomegranate

236 mg5% DV

Kiwi (Kiwifruit)

312 mg7% DV

Kiwi (Kiwifruit) provides 312 mg vs 236 mg in Pomegranate (+76.0 mg, +32%).

CalciumKiwi (Kiwifruit) higher

Pomegranate

10.0 mg1% DV

Kiwi (Kiwifruit)

34.0 mg3% DV

Kiwi (Kiwifruit) provides 34.0 mg vs 10.0 mg in Pomegranate (+24.0 mg, +240%).

IronSimilar

Pomegranate

0.30 mg2% DV

Kiwi (Kiwifruit)

0.31 mg2% DV

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of iron (0.30 mg).

MagnesiumKiwi (Kiwifruit) higher

Pomegranate

12.0 mg3% DV

Kiwi (Kiwifruit)

17.0 mg4% DV

Kiwi (Kiwifruit) provides 17.0 mg vs 12.0 mg in Pomegranate (+5.0 mg, +42%).

PhosphorusPomegranate higher

Pomegranate

36.0 mg3% DV

Kiwi (Kiwifruit)

34.0 mg3% DV

Pomegranate provides 36.0 mg vs 34.0 mg in Kiwi (Kiwifruit) (+2.0 mg, +6%).

ZincPomegranate higher

Pomegranate

0.35 mg3% DV

Kiwi (Kiwifruit)

0.14 mg1% DV

Pomegranate provides 0.35 mg vs 0.14 mg in Kiwi (Kiwifruit) (+0.21 mg, +150%).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.12 g1% DV

Kiwi (Kiwifruit)

0.03 g

Pomegranate provides slightly more saturated fat (0.12 g vs 0.03 g).

Nutrient

Pomegranate174 g (1 cup arils (174 g))

Kiwi (Kiwifruit)69 g (1 medium kiwi (69 g))

Macronutrients6 nutrients

Calories (Energy)Pomegranate higher

Pomegranate

144 kcal7% DV

Kiwi (Kiwifruit)

42 kcal2% DV

Pomegranate provides 144 kcal vs 42 kcal in Kiwi (Kiwifruit) (+102 kcal, +243%).

ProteinPomegranate higher

Pomegranate

2.9 g6% DV

Kiwi (Kiwifruit)

0.79 g2% DV

Pomegranate provides 2.9 g vs 0.79 g in Kiwi (Kiwifruit) (+2.1 g, +269%).

CarbohydratesPomegranate higher

Pomegranate

32.5 g12% DV

Kiwi (Kiwifruit)

10.1 g4% DV

Pomegranate provides 32.5 g vs 10.1 g in Kiwi (Kiwifruit) (+22.4 g, +222%).

Dietary FiberPomegranate higher

Pomegranate

7.0 g25% DV

Kiwi (Kiwifruit)

2.1 g7% DV

Pomegranate provides 7.0 g vs 2.1 g in Kiwi (Kiwifruit) (+4.9 g, +236%).

Total FatPomegranate higher

Pomegranate

2.0 g3% DV

Kiwi (Kiwifruit)

0.36 g

Pomegranate provides 2.0 g vs 0.36 g in Kiwi (Kiwifruit) (+1.7 g, +467%).

Total SugarsPomegranate higher

Pomegranate

23.8 g48% DV

Kiwi (Kiwifruit)

6.2 g12% DV

Pomegranate provides 23.8 g vs 6.2 g in Kiwi (Kiwifruit) (+17.6 g, +283%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Pomegranate

17.7 mg20% DV

Kiwi (Kiwifruit)

64.0 mg71% DV

Kiwi (Kiwifruit) provides 64.0 mg vs 17.7 mg in Pomegranate (+46.2 mg, +260%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Pomegranate

0 µg

Kiwi (Kiwifruit)

2.8 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (2.8 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Kiwi (Kiwifruit)

0 µg

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Pomegranate

1.0 mg7% DV

Kiwi (Kiwifruit)

1.0 mg7% DV

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of vitamin e (1.0 mg).

Vitamin KSimilar

Pomegranate

29 µg24% DV

Kiwi (Kiwifruit)

28 µg23% DV

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of vitamin k (29 µg).

Folate (DFE)Pomegranate higher

Pomegranate

66 µg17% DV

Kiwi (Kiwifruit)

17 µg4% DV

Pomegranate provides 66 µg vs 17 µg in Kiwi (Kiwifruit) (+49 µg, +283%).

Thiamin (Vitamin B1)Pomegranate higher

Pomegranate

0.12 mg10% DV

Kiwi (Kiwifruit)

0.02 mg2% DV

Pomegranate provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Pomegranate higher

Pomegranate

0.09 mg7% DV

Kiwi (Kiwifruit)

0.02 mg1% DV

Pomegranate provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.02 mg).

Niacin (Vitamin B3)Pomegranate higher

Pomegranate

0.51 mg3% DV

Kiwi (Kiwifruit)

0.24 mg1% DV

Pomegranate provides 0.51 mg vs 0.24 mg in Kiwi (Kiwifruit) (+0.27 mg, +117%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.66 mg13% DV

Kiwi (Kiwifruit)

0.13 mg3% DV

Pomegranate provides 0.66 mg vs 0.13 mg in Kiwi (Kiwifruit) (+0.53 mg, +420%).

Vitamin B6Pomegranate higher

Pomegranate

0.13 mg8% DV

Kiwi (Kiwifruit)

0.04 mg3% DV

Pomegranate provides slightly more vitamin b6 (0.13 mg vs 0.04 mg).

Vitamin B12Similar

Pomegranate

0 µg

Kiwi (Kiwifruit)

0 µg

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

5.2 mg

Kiwi (Kiwifruit)

2.1 mg

Pomegranate provides 5.2 mg vs 2.1 mg in Kiwi (Kiwifruit) (+3.2 mg, +152%).

PotassiumPomegranate higher

Pomegranate

411 mg9% DV

Kiwi (Kiwifruit)

215 mg5% DV

Pomegranate provides 411 mg vs 215 mg in Kiwi (Kiwifruit) (+195 mg, +91%).

CalciumKiwi (Kiwifruit) higher

Pomegranate

17.4 mg1% DV

Kiwi (Kiwifruit)

23.5 mg2% DV

Kiwi (Kiwifruit) provides 23.5 mg vs 17.4 mg in Pomegranate (+6.1 mg, +35%).

IronPomegranate higher

Pomegranate

0.52 mg3% DV

Kiwi (Kiwifruit)

0.21 mg1% DV

Pomegranate provides 0.52 mg vs 0.21 mg in Kiwi (Kiwifruit) (+0.31 mg, +144%).

MagnesiumPomegranate higher

Pomegranate

20.9 mg5% DV

Kiwi (Kiwifruit)

11.7 mg3% DV

Pomegranate provides 20.9 mg vs 11.7 mg in Kiwi (Kiwifruit) (+9.2 mg, +78%).

PhosphorusPomegranate higher

Pomegranate

62.6 mg5% DV

Kiwi (Kiwifruit)

23.5 mg2% DV

Pomegranate provides 62.6 mg vs 23.5 mg in Kiwi (Kiwifruit) (+39.2 mg, +167%).

ZincPomegranate higher

Pomegranate

0.61 mg6% DV

Kiwi (Kiwifruit)

0.10 mg1% DV

Pomegranate provides 0.61 mg vs 0.10 mg in Kiwi (Kiwifruit) (+0.51 mg, +530%).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.21 g1% DV

Kiwi (Kiwifruit)

0.02 g

Pomegranate provides 0.21 g vs 0.02 g in Kiwi (Kiwifruit) (+0.19 g, +943%).

Nutrient

PomegranateAmount per 100 kcal (120 g)

Kiwi (Kiwifruit)Amount per 100 kcal (164 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

100 kcal5% DV

Kiwi (Kiwifruit)

100 kcal5% DV

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of calories (energy) (100 kcal).

ProteinPomegranate higher

Pomegranate

2.0 g4% DV

Kiwi (Kiwifruit)

1.9 g4% DV

Pomegranate provides 2.0 g vs 1.9 g in Kiwi (Kiwifruit) (+0.13 g, +7%).

CarbohydratesKiwi (Kiwifruit) higher

Pomegranate

22.4 g8% DV

Kiwi (Kiwifruit)

24.0 g9% DV

Kiwi (Kiwifruit) provides 24.0 g vs 22.4 g in Pomegranate (+1.6 g, +7%).

Dietary FiberSimilar

Pomegranate

4.8 g17% DV

Kiwi (Kiwifruit)

4.9 g18% DV

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of dietary fiber (4.8 g).

Total FatPomegranate higher

Pomegranate

1.4 g2% DV

Kiwi (Kiwifruit)

0.85 g1% DV

Pomegranate provides 1.4 g vs 0.85 g in Kiwi (Kiwifruit) (+0.55 g, +65%).

Total SugarsPomegranate higher

Pomegranate

16.4 g33% DV

Kiwi (Kiwifruit)

14.7 g29% DV

Pomegranate provides 16.4 g vs 14.7 g in Kiwi (Kiwifruit) (+1.7 g, +11%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Pomegranate

12.2 mg14% DV

Kiwi (Kiwifruit)

152 mg169% DV

Kiwi (Kiwifruit) provides 152 mg vs 12.2 mg in Pomegranate (+140 mg, +1142%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Pomegranate

0 µg

Kiwi (Kiwifruit)

6.6 µg1% DV

Kiwi (Kiwifruit) has higher vitamin a (rae) (6.6 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Kiwi (Kiwifruit)

0 µg

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Pomegranate

0.72 mg5% DV

Kiwi (Kiwifruit)

2.4 mg16% DV

Kiwi (Kiwifruit) provides 2.4 mg vs 0.72 mg in Pomegranate (+1.7 mg, +233%).

Vitamin KKiwi (Kiwifruit) higher

Pomegranate

20 µg16% DV

Kiwi (Kiwifruit)

66 µg55% DV

Kiwi (Kiwifruit) provides 66 µg vs 20 µg in Pomegranate (+46 µg, +236%).

Folate (DFE)Pomegranate higher

Pomegranate

46 µg11% DV

Kiwi (Kiwifruit)

41 µg10% DV

Pomegranate provides 46 µg vs 41 µg in Kiwi (Kiwifruit) (+4.6 µg, +11%).

Thiamin (Vitamin B1)Similar

Pomegranate

0.08 mg7% DV

Kiwi (Kiwifruit)

0.04 mg4% DV

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Riboflavin (Vitamin B2)Similar

Pomegranate

0.06 mg5% DV

Kiwi (Kiwifruit)

0.04 mg3% DV

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Kiwi (Kiwifruit) higher

Pomegranate

0.35 mg2% DV

Kiwi (Kiwifruit)

0.56 mg3% DV

Kiwi (Kiwifruit) provides 0.56 mg vs 0.35 mg in Pomegranate (+0.21 mg, +59%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.45 mg9% DV

Kiwi (Kiwifruit)

0.30 mg6% DV

Pomegranate provides 0.45 mg vs 0.30 mg in Kiwi (Kiwifruit) (+0.15 mg, +51%).

Vitamin B6Similar

Pomegranate

0.09 mg5% DV

Kiwi (Kiwifruit)

0.10 mg6% DV

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of vitamin b6 (0.09 mg).

Vitamin B12Similar

Pomegranate

0 µg

Kiwi (Kiwifruit)

0 µg

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Pomegranate

3.6 mg

Kiwi (Kiwifruit)

4.9 mg

Kiwi (Kiwifruit) provides 4.9 mg vs 3.6 mg in Pomegranate (+1.3 mg, +37%).

PotassiumKiwi (Kiwifruit) higher

Pomegranate

283 mg6% DV

Kiwi (Kiwifruit)

512 mg11% DV

Kiwi (Kiwifruit) provides 512 mg vs 283 mg in Pomegranate (+228 mg, +81%).

CalciumKiwi (Kiwifruit) higher

Pomegranate

12.0 mg1% DV

Kiwi (Kiwifruit)

55.8 mg4% DV

Kiwi (Kiwifruit) provides 55.8 mg vs 12.0 mg in Pomegranate (+43.8 mg, +365%).

IronKiwi (Kiwifruit) higher

Pomegranate

0.36 mg2% DV

Kiwi (Kiwifruit)

0.51 mg3% DV

Kiwi (Kiwifruit) provides 0.51 mg vs 0.36 mg in Pomegranate (+0.15 mg, +41%).

MagnesiumKiwi (Kiwifruit) higher

Pomegranate

14.4 mg3% DV

Kiwi (Kiwifruit)

27.9 mg7% DV

Kiwi (Kiwifruit) provides 27.9 mg vs 14.4 mg in Pomegranate (+13.5 mg, +94%).

PhosphorusKiwi (Kiwifruit) higher

Pomegranate

43.2 mg3% DV

Kiwi (Kiwifruit)

55.8 mg4% DV

Kiwi (Kiwifruit) provides 55.8 mg vs 43.2 mg in Pomegranate (+12.6 mg, +29%).

ZincPomegranate higher

Pomegranate

0.42 mg4% DV

Kiwi (Kiwifruit)

0.23 mg2% DV

Pomegranate provides 0.42 mg vs 0.23 mg in Kiwi (Kiwifruit) (+0.19 mg, +83%).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.14 g1% DV

Kiwi (Kiwifruit)

0.05 g

Pomegranate provides slightly more saturated fat (0.14 g vs 0.05 g).

Nutrient

PomegranateNormalized to 300 kcal (361 g)

Kiwi (Kiwifruit)Normalized to 300 kcal (492 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

300 kcal15% DV

Kiwi (Kiwifruit)

300 kcal15% DV

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of calories (energy) (300 kcal).

ProteinPomegranate higher

Pomegranate

6.0 g12% DV

Kiwi (Kiwifruit)

5.6 g11% DV

Pomegranate provides 6.0 g vs 5.6 g in Kiwi (Kiwifruit) (+0.42 g, +7%).

CarbohydratesKiwi (Kiwifruit) higher

Pomegranate

67.5 g25% DV

Kiwi (Kiwifruit)

72.1 g26% DV

Kiwi (Kiwifruit) provides 72.1 g vs 67.5 g in Pomegranate (+4.6 g, +7%).

Dietary FiberSimilar

Pomegranate

14.4 g52% DV

Kiwi (Kiwifruit)

14.8 g53% DV

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of dietary fiber (14.4 g).

Total FatPomegranate higher

Pomegranate

4.2 g5% DV

Kiwi (Kiwifruit)

2.6 g3% DV

Pomegranate provides 4.2 g vs 2.6 g in Kiwi (Kiwifruit) (+1.7 g, +65%).

Total SugarsPomegranate higher

Pomegranate

49.3 g99% DV

Kiwi (Kiwifruit)

44.2 g88% DV

Pomegranate provides 49.3 g vs 44.2 g in Kiwi (Kiwifruit) (+5.1 g, +12%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Pomegranate

36.8 mg41% DV

Kiwi (Kiwifruit)

456 mg507% DV

Kiwi (Kiwifruit) provides 456 mg vs 36.8 mg in Pomegranate (+419 mg, +1139%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Pomegranate

0 µg

Kiwi (Kiwifruit)

20 µg2% DV

Kiwi (Kiwifruit) has higher vitamin a (rae) (20 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Kiwi (Kiwifruit)

0 µg

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Pomegranate

2.2 mg14% DV

Kiwi (Kiwifruit)

7.2 mg48% DV

Kiwi (Kiwifruit) provides 7.2 mg vs 2.2 mg in Pomegranate (+5.0 mg, +232%).

Vitamin KKiwi (Kiwifruit) higher

Pomegranate

59 µg49% DV

Kiwi (Kiwifruit)

198 µg165% DV

Kiwi (Kiwifruit) provides 198 µg vs 59 µg in Pomegranate (+139 µg, +235%).

Folate (DFE)Pomegranate higher

Pomegranate

137 µg34% DV

Kiwi (Kiwifruit)

123 µg31% DV

Pomegranate provides 137 µg vs 123 µg in Kiwi (Kiwifruit) (+14 µg, +12%).

Thiamin (Vitamin B1)Pomegranate higher

Pomegranate

0.24 mg20% DV

Kiwi (Kiwifruit)

0.13 mg11% DV

Pomegranate provides 0.24 mg vs 0.13 mg in Kiwi (Kiwifruit) (+0.11 mg, +82%).

Riboflavin (Vitamin B2)Pomegranate higher

Pomegranate

0.19 mg15% DV

Kiwi (Kiwifruit)

0.12 mg9% DV

Pomegranate provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.12 mg).

Niacin (Vitamin B3)Kiwi (Kiwifruit) higher

Pomegranate

1.1 mg7% DV

Kiwi (Kiwifruit)

1.7 mg10% DV

Kiwi (Kiwifruit) provides 1.7 mg vs 1.1 mg in Pomegranate (+0.62 mg, +59%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

1.4 mg27% DV

Kiwi (Kiwifruit)

0.90 mg18% DV

Pomegranate provides 1.4 mg vs 0.90 mg in Kiwi (Kiwifruit) (+0.46 mg, +51%).

Vitamin B6Similar

Pomegranate

0.27 mg16% DV

Kiwi (Kiwifruit)

0.31 mg18% DV

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of vitamin b6 (0.27 mg).

Vitamin B12Similar

Pomegranate

0 µg

Kiwi (Kiwifruit)

0 µg

Both Pomegranate and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Pomegranate

10.8 mg

Kiwi (Kiwifruit)

14.8 mg1% DV

Kiwi (Kiwifruit) provides 14.8 mg vs 10.8 mg in Pomegranate (+3.9 mg, +36%).

PotassiumKiwi (Kiwifruit) higher

Pomegranate

852 mg18% DV

Kiwi (Kiwifruit)

1,535 mg33% DV

Kiwi (Kiwifruit) provides 1,535 mg vs 852 mg in Pomegranate (+683 mg, +80%).

CalciumKiwi (Kiwifruit) higher

Pomegranate

36.1 mg3% DV

Kiwi (Kiwifruit)

167 mg13% DV

Kiwi (Kiwifruit) provides 167 mg vs 36.1 mg in Pomegranate (+131 mg, +363%).

IronKiwi (Kiwifruit) higher

Pomegranate

1.1 mg6% DV

Kiwi (Kiwifruit)

1.5 mg8% DV

Kiwi (Kiwifruit) provides 1.5 mg vs 1.1 mg in Pomegranate (+0.44 mg, +41%).

MagnesiumKiwi (Kiwifruit) higher

Pomegranate

43.3 mg10% DV

Kiwi (Kiwifruit)

83.6 mg20% DV

Kiwi (Kiwifruit) provides 83.6 mg vs 43.3 mg in Pomegranate (+40.3 mg, +93%).

PhosphorusKiwi (Kiwifruit) higher

Pomegranate

130 mg10% DV

Kiwi (Kiwifruit)

167 mg13% DV

Kiwi (Kiwifruit) provides 167 mg vs 130 mg in Pomegranate (+37.3 mg, +29%).

ZincPomegranate higher

Pomegranate

1.3 mg11% DV

Kiwi (Kiwifruit)

0.69 mg6% DV

Pomegranate provides 1.3 mg vs 0.69 mg in Kiwi (Kiwifruit) (+0.57 mg, +83%).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.43 g2% DV

Kiwi (Kiwifruit)

0.14 g1% DV

Pomegranate provides 0.43 g vs 0.14 g in Kiwi (Kiwifruit) (+0.29 g, +204%).

Pomegranate vs Kiwi (Kiwifruit)

Pomegranate

Kiwi (Kiwifruit)

Nutritional Takeaways

Comparison Summary