Kiwifruit Green (Raw)vsPomegranates (Raw)
Kiwifruit Green (Raw) has 58 calories and 1.1g protein per 100g. Pomegranates (Raw) has 83 calories and 1.7g protein per 100g Pomegranates (Raw) has more protein, Kiwifruit Green (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kiwifruit Green (Raw) vs Pomegranates (Raw)
Go with Kiwifruit Green (Raw) at just 58 kcal per 100g — 30% fewer calories.
Pomegranates (Raw) will keep you satisfied longer with 4g fiber — fat and protein slow digestion while fiber adds bulk.
Pomegranates (Raw) with 18.7g of carbs per 100g provides fast-acting energy — great before a workout.
Kiwifruit Green (Raw) delivers 74.7mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Kiwifruit Green | Pomegranates | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 58kcal3% | 83kcal4% | <0.1kcal |
| Protein | 1.1g2% | 1.7g3% | <0.1g |
| Total Fat | 0.44g1% | 1.2g2% | <0.1g |
| Saturated Fat | — | 0.12g1% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 14g5% | 19g7% | <0.1g |
| Dietary Fiber | 3.0g11% | 4.0g14% | <0.1g |
| Sugars | — | 14g | — |
| ✨Vitamins | |||
| Vitamin A | 4.0mcg0% | 0mcg0% | +4.0mcg |
| Vitamin C | 75mg83% | 10mg11% | +65mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 1.3mg9% | 0.60mg4% | +0.70mg |
| Vitamin K | 40mcg34% | 16mcg14% | +24mcg |
| Vitamin B6 | <0.1mg4% | <0.1mg4% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 26mcg7% | 38mcg10% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg6% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg4% | <0.1mg |
| Niacin (B3) | 0.37mg2% | 0.29mg2% | +<0.1mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 3.0mg0% | +2.0mg |
| Calcium | 35mg3% | 10mg1% | +25mg |
| Iron | 0.24mg1% | 0.30mg2% | <0.1mg |
| Potassium | 198mg4% | 236mg5% | <0.1mg |
| Phosphorus | 34mg3% | 36mg3% | <0.1mg |
| Magnesium | 16mg4% | 12mg3% | +3.7mg |
| Zinc | 0.14mg1% | 0.35mg3% | <0.1mg |
| Copper | 0.13mg15% | 0.16mg18% | <0.1mg |
| Manganese | <0.1mg3% | 0.12mg5% | <0.1mg |
| Selenium | 0.20mcg0% | 0.50mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Kiwifruit Green (Raw) is significantly lower in calories at just 58 kcal per 100g compared to 83 kcal for Pomegranates (Raw) — that's 43% fewer calories, making Kiwifruit Green (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Kiwifruit Green (Raw) providing 1.06g and Pomegranates (Raw) providing 1.67g per 100g.
Fat: Kiwifruit Green (Raw) is the leaner option with 0.44g of total fat per 100g compared to 1.17g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Kiwifruit Green (Raw): 4mcg vs 0mcg), Vitamin C (Kiwifruit Green (Raw): 74.7mg vs 10.2mg), Thiamin (B1) (Pomegranates (Raw): 0.067mg vs 0.027mg).
Key Minerals: Notable mineral differences include Calcium (Kiwifruit Green (Raw): 35mg vs 10mg), Zinc (Pomegranates (Raw): 0.35mg vs 0.14mg), Selenium (Pomegranates (Raw): 0.5mcg vs 0.2mcg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Kiwifruit Green (Raw) or Pomegranates (Raw)?
- Pomegranates (Raw) has more protein with 1.67g per 100g compared to 1.06g for Kiwifruit Green (Raw).
- Which is lower in calories, Kiwifruit Green (Raw) or Pomegranates (Raw)?
- Kiwifruit Green (Raw) is lower in calories with 58 kcal per 100g versus 83 kcal.
- Is Kiwifruit Green (Raw) or Pomegranates (Raw) healthier?
- It depends on your goals. Kiwifruit Green (Raw) has 58 calories and 1.06g protein per 100g, while Pomegranates (Raw) has 83 calories and 1.67g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kiwifruit Green (Raw) or Pomegranates (Raw)?
- Kiwifruit Green (Raw) is leaner with 0.44g of fat per 100g compared to 1.17g.
- Which has more fiber, Kiwifruit Green (Raw) or Pomegranates (Raw)?
- Pomegranates (Raw) has more fiber with 4g per 100g compared to 3g.