All Foods
Kiwi vs Pomegranate
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Kiwi | Pomegranate |
|---|---|---|
| Calories | 61kcal | 83kcal |
| Protein | 1.1g | 1.7g |
| Carbs | 14.7g | 18.7g |
| Fat | 0.5g | 1.2g |
| Fiber | 3g | 4g |
| Sugar | 9g | 13.7g |
| Sodium | 3mg | 3mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Kiwi has 22 fewer calories per 100g than Pomegranate (36% less).
- Pomegranate delivers more protein (1.7g vs 1.1g per 100g).
- Pomegranate has more fiber (4g vs 3g).
- Kiwi contains less fat (0.5g vs 1.2g).
- Kiwi has less sugar (9g vs 13.7g).
Kiwi
Kiwifruit delivers more vitamin C per gram than oranges — over 100% of the daily requirement in a single fruit. It also contains actinidin, an enzyme shown in clinical studies to improve protein digestion, and provides vitamin K, vitamin E, and potassium.
View Kiwi nutrition →Pomegranate
Pomegranate arils are loaded with punicalagins and anthocyanins — potent antioxidants studied for heart and anti-inflammatory benefits. They also provide fiber and vitamin C, though they are more sugar-dense than berries.
View Pomegranate nutrition →Track Kiwi & Pomegranate in Kairo
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