Pomegranate vs Kiwifruit: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Pomegranate has 83 calories while Kiwifruit has 61 calories per 100g.
Quick Summary
Fewer Calories
Kiwifruit
61 kcal
More Protein
Pomegranate
1.7g
More Fiber
Pomegranate
4g
Less Sugar
Kiwifruit
6g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Pomegranate | Kiwifruit | Difference |
|---|---|---|---|
| Calories | 83kcal | 61kcal✓ | +22.0kcal |
| Protein | 1.7g✓ | 1.1g | +0.6g |
| Carbohydrates | 19g | 15g✓ | +4.0g |
| Fat | 1.2g | 0.5g✓ | +0.7g |
| Fiber | 4g✓ | 3g | +1.0g |
| Sugar | 13.7g | 6g✓ | +7.7g |
| Sodium | 3mg | 3mg | 0.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Pomegranate
Kiwifruit
Diet Compatibility
Pomegranate
Kiwifruit
When to Choose Pomegranate
- ✓Higher in protein (1.7g vs 1.1g)
- ✓More fiber (4g vs 3g)
- ✓Lower sodium (3mg vs 3mg)
Common Uses
When to Choose Kiwifruit
- ✓Lower in calories (61 vs 83)
- ✓Lower in carbs (15g vs 19g)
- ✓Less sugar (6g vs 13.7g)
Common Uses
Pomegranate vs Kiwifruit: Nutritional Analysis
Pomegranate is more calorie-dense at 83 calories per 100g compared to 61 for Kiwifruit, a difference of 22 calories. On the protein front, Pomegranate delivers more with 1.7g per 100g versus 1.1g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Pomegranate and Kiwifruit tell different nutritional stories. Pomegranate provides 19g of carbohydrates, 1.2g of fat, and 4g of fiber per 100g, while Kiwifruit contains 15g carbs, 0.5g fat, and 3g fiber. The higher fiber content in Pomegranate supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Pomegranate contains 13.7g while Kiwifruit has 6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Kiwifruit is the lower-calorie choice at 61 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Pomegranate provides more protein (1.7g/100g), supporting muscle repair and growth.
- For sustained energy: Pomegranate offers more fiber (4g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Pomegranate or Kiwifruit?
Pomegranate has more calories with 83 kcal per 100g, compared to Kiwifruit with 61 kcal. That's a difference of 22 calories per 100g serving.
Is Pomegranate healthier than Kiwifruit?
Pomegranate and Kiwifruit have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Pomegranate and Kiwifruit?
Pomegranate has more protein with 1.7g per 100g, compared to Kiwifruit with 1.1g. Pomegranate provides 0.6g more protein per 100g serving.
Which is better for weight loss, Pomegranate or Kiwifruit?
For weight loss, Kiwifruit is the better choice with only 61 calories per 100g compared to 83 calories in Pomegranate. Pomegranate also offers 4g of fiber per 100g, which helps you feel fuller longer.
Does Pomegranate or Kiwifruit have fewer carbs?
Kiwifruit has fewer carbs with 15g per 100g, compared to Pomegranate with 19g. If you're following a low-carb diet, Kiwifruit is the better option with 4.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.