Comparison
Pomegranate Seeds (arils) vs Kiwi: Fiber Comparison
Pomegranate Seeds (arils) carries more fiber per serving — 7.0g versus 5.4g for Kiwi. Here's the full breakdown.
Pomegranate Seeds (arils)
7.0g
per 1 cup (174g)
Soluble1.5g
Insoluble5.5g
Calories144
Protein3.0g
Kiwi
5.4g
per 1 cup sliced (177g)
Soluble1.0g
Insoluble4.4g
Calories110
Protein2.0g
The verdict
Pomegranate Seeds (arils) delivers 1.6g more fiber than Kiwi per serving, a 30% difference. The edible seeds inside the arils are where the fiber comes from, which is why pomegranate juice carries almost none of it.
Pomegranate Seeds (arils): 7.0g/serving
Kiwi: 5.4g/serving
Difference: 1.6g
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