USDA-derived comparison
Kiwi Fruit vs Pomegranate
Kiwi Fruit leads for Vitamin C, Vitamin K and Vitamin E per 100g, while Pomegranate holds its own elsewhere.
Who each is for: Choose kiwi Fruit for vitamin C and vitamin K.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Kiwi Fruit
Typical serving: 1 fruit (69g)
13/100
Pomegranate
Typical serving: 1 cup (174g)
7/100
No clear per-100g leads, which is a result in itself.
Full Pomegranate pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Kiwi Fruit | Pomegranate |
|---|---|---|
| Calories | 61 kcal | 83 kcal |
| Protein | 1 g | 2 g |
| Carbs | 15 g | 19 g |
| Fat | 1 g | 1 g |
| Fiber | 3 g | 4 g |
| Sat fat | 0 g | 0 g |
| Sodium | 3 mg | 3 mg |
| Potassium | 312 mg | 236 mg |
| Calcium | 34 mg | 10 mg |
| Iron | 0.3 mg | 0.3 mg |
| Magnesium | 17 mg | 12 mg |
| Zinc | 0.1 mg | 0.4 mg |
| Vitamin C | 93 mg | 10 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 25 µg | 38 µg |
Servings differ: 1 fruit of kiwi fruit is about 69g, 1 cup of pomegranate about 174g. Scale accordingly before deciding anything on the 100g basis alone.
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