Kiwi vs Pomegranate: Nutrition & Calories Compare



Kiwi - calories, kcal, weight, nutrition
Kiwi - calories, kcal, weight, nutrition

Kiwi vs Pomegranate
Nutrition Facts

Kiwi
Serving size:
  change
one kiwi (75g)slice (10g)cup, sliced (180g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 50

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Pomegranate
Serving size:
  change
one pomegranate (235g)cup (174g)half cup (87g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Kiwi vs Pomegranate 100g Compare


per 100gKiwiPomegranate
Calories61 83
Carbohydrates14.66 g18.7 g
Fat0.52 g1.17 g
Dietary fiber3 g4 g
Protein1 g1.67 g
Calcium34 mg10 mg
Iron0.31 mg0.3 mg
Magnessium17 mg12 mg
Potassium312 mg236 mg
Sodium3 mg3 mg
Zink0.14 mg0.35 mg
Vitaminium B1 (Thiamine)0.027 mg0.067 mg
Vitaminium B2 (riboflavin)0.025 mg0.053 mg
Vitaminium B3 (Niacin)0.341 mg0.293 mg
Vitaminium B9 (Folic acid)25 mg38 mg
Vitaminium C92.7 mg10.2 mg
Vitaminium E1.46 mg0.6 mg
Vitaminium K40.3 µg16.4 µg

Exploring the Nutritional Landscape of Kiwi and Pomegranate

When it comes to enriching our diets with fruits, kiwi and pomegranate stand out not just for their unique flavors but also for their nutritional profiles. Both fruits are celebrated for their health benefits, from improving heart health to boosting our immune system. Before we dive into the specifics of kiwi vs pomegranate calories and nutrition, let's uncover some fascinating facts about these fruits that might surprise you.

The World of Kiwi and Pomegranate

Kiwi, with its fuzzy brown skin and vibrant green flesh, is more than just a pretty face. It's a powerhouse of vitamins and antioxidants. Originally known as the Chinese gooseberry, kiwi has made its way into the hearts (and diets) of people worldwide. On the other hand, pomegranate, often referred to as the jewel of winter, is cherished for its ruby-red arils. This ancient fruit is not only a symbol of prosperity and fertility in many cultures but is also packed with nutrients that offer myriad health benefits.

Nutritional Face-Off: Kiwi vs Pomegranate

When comparing kiwi vs pomegranate nutrition, it's clear that both fruits bring their unique set of nutrients to the table. Let's break down the numbers to see how they stack up against each other.

  • Calories: Kiwi contains 61 calories per 100 grams, making it a slightly less calorific option than pomegranate, which has 83 calories.
  • Carbohydrates and Fiber: With 14.66 grams of carbs and 3 grams of fiber, kiwi is a great option for a quick energy boost without overloading on sugar. Pomegranate, with 18.7 grams of carbs and 4 grams of fiber, is also a fiber-rich choice.
  • Fat: Both fruits are low in fat, with kiwi having 0.52 grams and pomegranate slightly higher at 1.17 grams.
  • Protein: Pomegranate edges out kiwi in protein content, offering 1.67 grams compared to kiwi's 1 gram.
  • Vitamins and Minerals: Kiwi is an excellent source of vitamin C, providing 92.7 mg, far surpassing pomegranate's 10.2 mg. However, pomegranate boasts higher levels of vitamin K, folate, and zinc.

While both fruits have their merits, kiwi might be the go-to for those looking to boost their vitamin C intake, whereas pomegranate could be favored for its higher fiber content and antioxidants.

Choosing Between Kiwi and Pomegranate

Ultimately, the choice between kiwi and pomegranate depends on your personal health goals and taste preferences. If you're looking to cut down on calories and increase your vitamin C consumption, kiwi might be the fruit for you. However, if you're aiming for a fiber-rich diet with a good dose of antioxidants, pomegranate could be the better option.

In the end, both kiwi and pomegranate are nutritious fruits that can contribute to a healthy, balanced diet. Whether you prefer the tangy sweetness of kiwi or the juicy burst of pomegranate seeds, incorporating these fruits into your diet is a delicious way to boost your health.

Kiwi 100g

61kcal

Calories source

  • 87% CARBS.
  • 6% PROTEIN
  • 7% FAT

Pomegranate 100g

83kcal

Calories source

  • 81% CARBS
  • 7% PROTEIN
  • 11% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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