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.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
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
()
|
Daily Values (%) |
Pomegranate Juice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.