Quick Summary
When to Choose Pomegranate
Choose Pomegranate for more folate (38µg vs 25µg) and more fiber (4g vs 3g) per 100g.
When to Choose Kiwi (Green, Fresh)
Choose Kiwi (Green, Fresh) for more vitamin C (94mg vs 10mg), more vitamin K (34µg vs 16µg), and more potassium (312mg vs 236mg) per 100g. It is also lower in calories (61 vs 83 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Pomegranate | Kiwi (Green, Fresh) | Winner |
|---|---|---|---|
| Calories | 82.8 | 61 | 🏆 Kiwi (Green, Fresh) |
| Carbohydrates | 18.8g | 14.7g | |
| Fiber | 4g | 3g | 🏆 Pomegranate |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Pomegranate has 54% more
Potassium
🏆 Kiwi (Green, Fresh) has 32% more
Vitamin C
🏆 Kiwi (Green, Fresh) has 9.4x more
Vitamin K
🏆 Kiwi (Green, Fresh) has 2.1x more
Health Benefits Comparison
Pomegranate Benefits
- Highest antioxidant content of any fruit
- Punicalagins support heart health
- Anti-inflammatory for joints and muscles
- May improve memory and brain function
- Supports prostate health in men
Kiwi (Green, Fresh) Benefits
- Higher vitamin C than oranges (278% DV per 2 kiwis)
- Excellent vitamin K source (72% DV) for bones and blood
- Contains actinidin enzyme aiding protein digestion
- High in fiber (5g per 2 kiwis) for gut health
- Rich in antioxidants including vitamin E
Practical Considerations
💰 Cost
Pomegranate: Moderate
Kiwi (Green, Fresh): Moderate
🕒 Preparation
Pomegranate: Easy
Kiwi (Green, Fresh): Easy
📦 Storage
Pomegranate: Refrigerate
Kiwi (Green, Fresh): Refrigerate
🍽️ Versatility
Pomegranate: Very versatile
Kiwi (Green, Fresh): Very versatile
The Bottom Line
Both Pomegranate and Kiwi (Green, Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Pomegranate if: Choose Pomegranate for more folate (38µg vs 25µg) and more fiber (4g vs 3g) per 100g.
Choose Kiwi (Green, Fresh) if: Choose Kiwi (Green, Fresh) for more vitamin C (94mg vs 10mg), more vitamin K (34µg vs 16µg), and more potassium (312mg vs 236mg) per 100g. It is also lower in calories (61 vs 83 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pomegranate and Kiwi (Green, Fresh) in Nutrivio
Compare how Pomegranate and Kiwi (Green, Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
