Kiwifruit and pomegranate both trade on a “superfruit” reputation — different in almost every other way, from texture to how you actually eat them.
| Nutrient | Kiwifruit | Pomegranate |
|---|---|---|
| Calories | 58 kcal | 83 kcal |
| Protein | 1.06 g ✓ | 0 g |
| Total Carbohydrate | 14 g | 18.7 g |
| Dietary Fiber | 3 g | 4 g ✓ |
| Total Sugars | 9 g ✓ | 13.7 g |
| Total Fat | 0.44 g | 1.17 g |
| Saturated Fat | 0 g ✓ | 0.12 g |
| Sodium | 5 mg | 4.04 mg ✓ |
Notable compounds in each
When to choose each
Kiwifruit comes out ahead on most of the directly comparable numbers — more protein, less sugar, and less fat gram for gram. Pomegranate counters with more fibre and a well-earned reputation for its concentrated polyphenol content, particularly punicalagins in the arils, compounds linked to antioxidant activity. Calories run a little higher for pomegranate, largely down to its higher natural sugar content.
Common questions
Do you eat the seeds in pomegranate and kiwifruit? Yes to both — pomegranate arils (seed and juice sac together) are eaten whole, and kiwifruit’s tiny black seeds are soft enough to eat along with the flesh without any preparation.
Which has more fibre, kiwifruit or pomegranate? Pomegranate, by a modest margin — around 4g per 100g versus roughly 3g for kiwifruit, though both are solid fibre sources for a fresh fruit.
Nutrition values are USDA FoodData Central approximations — see our editorial approach for how we source and verify data.