Kiwi vs. Pomegranate Juice

Nutrition comparison of Kiwi and Pomegranate Juice


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of kiwi versus pomegranate juice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in kiwi and pomegranate juice:

  • Both pomegranate juice and kiwi are high in potassium.
  • Kiwi is a great source of dietary fiber.
  • Kiwi is an excellent source of Vitamin C.
Detailed nutritional comparison of kiwi and pomegranate juice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Pomegranate Juice src

Calories and Carbs

calories

Pomegranate juice and kiwi contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and kiwi has 61 calories.

For macronutrient ratios, kiwi is heavier in protein, lighter in carbs and similar to pomegranate juice for fat. Kiwi has a macronutrient ratio of 7:87:7 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Pomegranate Juice
Protein 7% 1%
Carbohydrates 87% 94%
Fat 7% 5%
Alcohol ~ ~

carbohydrates

Pomegranate juice and kiwi contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and kiwi has 14.7g of carbohydrates.

dietary fiber

Kiwi is a great source of dietary fiber and it has 29 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and kiwi has 3g of dietary fiber.

sugar

Pomegranate juice and kiwi contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and kiwi has 9g of sugar.

Protein

protein

Pomegranate juice and kiwi contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and kiwi has 1.1g of protein.

Fat

saturated fat

Both pomegranate juice and kiwi are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and kiwi has 0.03g of saturated fat.

Vitamins

Vitamin C

Kiwi is an excellent source of Vitamin C and it has 926 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and kiwi has 92.7mg of Vitamin C.

Vitamin A

Kiwi and pomegranate juice contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.

Vitamin E

Pomegranate juice and kiwi contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and kiwi has 1.5mg of Vitamin E.

Vitamin K

Kiwi has 288% more Vitamin K than pomegranate juice - pomegranate juice has 10.4ug of Vitamin K per 100 grams and kiwi has 40.3ug of Vitamin K.

The B Vitamins

Both kiwi and pomegranate juice contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Kiwi Pomegranate Juice
Thiamin 0.027 MG 0.015 MG
Riboflavin 0.025 MG 0.015 MG
Niacin 0.341 MG 0.233 MG
Pantothenic acid 0.183 MG 0.285 MG
Vitamin B6 0.063 MG 0.04 MG
Folate 25 UG 24 UG

Minerals

calcium

Kiwi has 209% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and kiwi has 34mg of calcium.

iron

Pomegranate juice and kiwi contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and kiwi has 0.31mg of iron.

potassium

Both pomegranate juice and kiwi are high in potassium. Kiwi has 46% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and kiwi has 312mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, kiwi has more luteolin and kaempferol than pomegranate juice per 100 grams, however, pomegranate juice contains more quercetin than kiwi per 100 grams.

Kiwi Pomegranate Juice
luteolin 0.74 mg ~
kaempferol 1.03 mg ~
Quercetin 0.04 mg 1.11 mg

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, kiwi has more linoleic acid than pomegranate juice per 100 grams.

Kiwi Pomegranate Juice
linoleic acid 0.246 G 0.05 G
Total 0.246 G 0.05 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Pomegranate Juice (Pomegranate juice, bottled) .

Kiwi g

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G Water G
G Starch G
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FAQ

Does pomegranate juice or kiwi contain more calories in 100 grams?
Pomegranate juice and kiwi contain similar amounts of calories - pomegranate juice has 54 calories in 100g and kiwi has 61 calories.

Does pomegranate juice or kiwi have more carbohydrates?
By weight, pomegranate juice and kiwi contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and kiwi has 14.7g of carbohydrates.

Does pomegranate juice or kiwi contain more potassium?
Both pomegranate juice and kiwi are high in potassium. Kiwi has 50% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and kiwi has 312mg of potassium.