Side-by-Side Comparison
Fresh Fruits & Berries
Fresh Pomegranate (Raw Arils) vs. Green Kiwifruit (Raw)
Comparing 2 standards across 10 specifications. 10 key differences identified.
Comparing:
Fresh Pomegranate (Raw Arils)
Green Kiwifruit (Raw)
Per 100g fresh pomegranate arils, it provides 83 kcal, 18.7g carbohydrates (4.0g dietary fiber / 13.7g sugars / 14.7g net carbs), 1.67g protein, 1.17g fat (rich in punicic acid), 236mg potassium, and punicalagin ellagitannins with a Glycemic Index of 53.
Per 100g raw green kiwifruit, it provides 61 kcal, 14.7g carbohydrates (3.0g dietary fiber / 9.0g sugars), 1.14g protein, 0.52g fat, 92.7mg Vitamin C (155% DV), 40.3µg Vitamin K1 (34% DV), and actinidin protease with a Glycemic Index of 52.
Specification Comparison Table
10 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
83 kcal (347 kJ) kcal | 61 kcal (255 kJ) kcal |
|
Carbohydrates
|
18.7 g (Net Carbs: 14.7 g) g | 14.7 g (Net Carbs: 11.7 g) g |
|
Dietary Fiber
|
4.0 g g | 3.0 g (Both soluble and insoluble mucilage) g |
|
Total Sugars
|
13.7 g g | 8.99 g (4.35g fructose, 4.11g glucose) g |
|
Protein
|
1.67 g g | 1.14 g g |
|
Total Fat
|
1.17 g (Aril seed contains CLA punicic acid) g | 0.52 g g |
|
Potassium
|
236 mg mg | 312 mg (7% DV) mg |
|
Vitamin C
|
10.2 mg mg | 92.7 mg (155% DV / World-class density) mg |
|
Glycemic Index (GI)
|
53 (Low GI) | 52 (Low GI) |
|
Water Content
|
77.9 % % | 83.1 % % |
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