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  6. Coconut milk vs. Pomegranate

Coconut milk vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between Coconut milk and Pomegranate

  • Coconut milk has more Manganese, Iron, Copper, Selenium, Phosphorus, and Magnesium, however, Pomegranate is higher in Vitamin K, Vitamin C, and Fiber.
  • Coconut milk covers your daily need of Saturated Fat 105% more than Pomegranate.
  • Coconut milk has 12 times more Selenium than Pomegranate. While Coconut milk has 6.2µg of Selenium, Pomegranate has only 0.5µg.
  • Pomegranate has less Saturated Fat.

These are the specific foods used in this comparison Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Pomegranates, raw.

Infographic

Coconut milk vs Pomegranate infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Coconut milk
Coconut milk
9
:
1
Pomegranate
Pomegranate
Contains more Calcium +60%
Contains more Iron +446.7%
Contains more Magnesium +208.3%
Contains more Phosphorus +177.8%
Contains more Potassium +11.4%
Contains more Zinc +91.4%
Contains more Copper +68.4%
Contains more Manganese +669.7%
Contains more Selenium +1140%
Contains less Sodium -80%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +60%
Contains more Iron +446.7%
Contains more Magnesium +208.3%
Contains more Phosphorus +177.8%
Contains more Potassium +11.4%
Contains more Zinc +91.4%
Contains more Copper +68.4%
Contains more Manganese +669.7%
Contains more Selenium +1140%
Contains less Sodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Coconut milk
Coconut milk
1
:
8
Pomegranate
Pomegranate
Contains more Vitamin B3 +159.4%
Contains more Vitamin E +300%
Contains more Vitamin C +264.3%
Contains more Vitamin B1 +157.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +127.3%
Contains more Folate +137.5%
Contains more Vitamin K +16300%
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin B3 +159.4%
Contains more Vitamin E +300%
Contains more Vitamin C +264.3%
Contains more Vitamin B1 +157.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +127.3%
Contains more Folate +137.5%
Contains more Vitamin K +16300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
3
:
2
Pomegranate
Pomegranate
Contains more Protein +37.1%
Contains more Fats +1937.6%
Contains more Other +34%
Contains more Carbs +237.5%
Contains more Water +15.2%
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Protein +37.1%
Contains more Fats +1937.6%
Contains more Other +34%
Contains more Carbs +237.5%
Contains more Water +15.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
1
Pomegranate
Pomegranate
Contains more Monounsaturated Fat +990.3%
Contains more Polyunsaturated fat +230.4%
Contains less Saturated Fat -99.4%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +990.3%
Contains more Polyunsaturated fat +230.4%
Contains less Saturated Fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut milk Pomegranate
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Pomegranate Opinion
Net carbs 3.34g 14.7g Pomegranate
Protein 2.29g 1.67g Coconut milk
Fats 23.84g 1.17g Coconut milk
Carbs 5.54g 18.7g Pomegranate
Calories 230kcal 83kcal Coconut milk
Sugar 3.34g 13.67g Coconut milk
Fiber 2.2g 4g Pomegranate
Calcium 16mg 10mg Coconut milk
Iron 1.64mg 0.3mg Coconut milk
Magnesium 37mg 12mg Coconut milk
Phosphorus 100mg 36mg Coconut milk
Potassium 263mg 236mg Coconut milk
Sodium 15mg 3mg Pomegranate
Zinc 0.67mg 0.35mg Coconut milk
Copper 0.266mg 0.158mg Coconut milk
Manganese 0.916mg 0.119mg Coconut milk
Selenium 6.2µg 0.5µg Coconut milk
Vitamin E 0.15mg 0.6mg Pomegranate
Vitamin C 2.8mg 10.2mg Pomegranate
Vitamin B1 0.026mg 0.067mg Pomegranate
Vitamin B2 0mg 0.053mg Pomegranate
Vitamin B3 0.76mg 0.293mg Coconut milk
Vitamin B5 0.183mg 0.377mg Pomegranate
Vitamin B6 0.033mg 0.075mg Pomegranate
Folate 16µg 38µg Pomegranate
Vitamin K 0.1µg 16.4µg Pomegranate
Tryptophan 0.027mg Coconut milk
Threonine 0.083mg Coconut milk
Isoleucine 0.09mg Coconut milk
Leucine 0.17mg Coconut milk
Lysine 0.101mg Coconut milk
Methionine 0.043mg Coconut milk
Phenylalanine 0.116mg Coconut milk
Valine 0.139mg Coconut milk
Histidine 0.053mg Coconut milk
Saturated Fat 21.14g 0.12g Pomegranate
Monounsaturated Fat 1.014g 0.093g Coconut milk
Polyunsaturated fat 0.261g 0.079g Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Coconut milk
16%
Pomegranate
Minerals Daily Need Coverage Score
42%
Coconut milk
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 21.02g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $3)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 10.33g)
Which food is lower in glycemic index?
Coconut milk
Coconut milk is lower in glycemic index (difference - 97)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.