Coconut vs. Pomegranate — In-Depth Nutrition Comparison
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Significant differences between Coconut and Pomegranate
- Coconut has more Manganese, Copper, Iron, Fiber, Selenium, Phosphorus, and Zinc, however, Pomegranate is richer in Vitamin K, and Vitamin C.
- Coconut covers your daily Saturated Fat needs 148% more than Pomegranate.
- Pomegranate has 20 times less Selenium than Coconut. Coconut has 10.1µg of Selenium, while Pomegranate has 0.5µg.
- Pomegranate contains less Saturated Fat.
Specific food types used in this comparison are Nuts, coconut meat, raw and Pomegranates, raw.
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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.
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +40% |
| Contains more PotassiumPotassium | +50.8% |
| Contains more IronIron | +710% |
| Contains more CopperCopper | +175.3% |
| Contains more ZincZinc | +214.3% |
| Contains more PhosphorusPhosphorus | +213.9% |
| Contains more ManganeseManganese | +1160.5% |
| Contains more SeleniumSelenium | +1920% |
| Contains less SodiumSodium | -85% |
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.
| Contains more Vitamin B3Vitamin B3 | +84.3% |
| Contains more CholineCholine | +59.2% |
| Contains more Vitamin CVitamin C | +209.1% |
| Contains more Vitamin EVitamin E | +150% |
| Contains more Vitamin B2Vitamin B2 | +165% |
| Contains more Vitamin B5Vitamin B5 | +25.7% |
| Contains more Vitamin B6Vitamin B6 | +38.9% |
| Contains more Vitamin KVitamin K | +8100% |
| Contains more FolateFolate | +46.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more ProteinProtein | +99.4% |
| Contains more FatsFats | +2762.4% |
| Contains more OtherOther | +81.1% |
| Contains more CarbsCarbs | +22.8% |
| Contains more WaterWater | +65.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
29.698 g
Monounsaturated Fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated Fat:
Sat. Fat
0.12 g
Monounsaturated Fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
| Contains more Mono. FatMonounsaturated Fat | +1432.3% |
| Contains more Poly. FatPolyunsaturated fat | +363.3% |
| Contains less Sat. FatSaturated Fat | -99.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 354kcal | 83kcal |
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| Protein | 3.33g | 1.67g |
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| Fats | 33.49g | 1.17g |
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| Vitamin C | 3.3mg | 10.2mg |
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| Net carbs | 6.23g | 14.7g |
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| Carbs | 15.23g | 18.7g |
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| Magnesium | 32mg | 12mg |
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| Calcium | 14mg | 10mg |
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| Potassium | 356mg | 236mg |
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| Iron | 2.43mg | 0.3mg |
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| Sugar | 6.23g | 13.67g |
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| Fiber | 9g | 4g |
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| Copper | 0.435mg | 0.158mg |
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| Zinc | 1.1mg | 0.35mg |
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| Phosphorus | 113mg | 36mg |
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| Sodium | 20mg | 3mg |
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| Vitamin E | 0.24mg | 0.6mg |
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| Manganese | 1.5mg | 0.119mg |
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| Selenium | 10.1µg | 0.5µg |
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| Vitamin B1 | 0.066mg | 0.067mg |
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| Vitamin B2 | 0.02mg | 0.053mg |
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| Vitamin B3 | 0.54mg | 0.293mg |
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| Vitamin B5 | 0.3mg | 0.377mg |
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| Vitamin B6 | 0.054mg | 0.075mg |
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| Vitamin K | 0.2µg | 16.4µg |
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| Folate | 26µg | 38µg |
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| Choline | 12.1mg | 7.6mg |
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| Saturated Fat | 29.698g | 0.12g |
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| Monounsaturated Fat | 1.425g | 0.093g |
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| Polyunsaturated fat | 0.366g | 0.079g |
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| Tryptophan | 0.039mg |
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| Threonine | 0.121mg |
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| Isoleucine | 0.131mg |
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| Leucine | 0.247mg |
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| Lysine | 0.147mg |
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| Methionine | 0.062mg |
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| Phenylalanine | 0.169mg |
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| Valine | 0.202mg |
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| Histidine | 0.077mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
15%
Minerals Daily Need Coverage Score
63%
14%
Comparison summary
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Pomegranate is lower in Saturated Fat (difference - 29.578g)
Which food is cheaper?
Pomegranate is cheaper (difference - $1.6)
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 7.44g)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)