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  6. Coconut vs. Pomegranate

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.

Infographic

Coconut 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
Coconut
9
:
1
Pomegranate
Pomegranate
Contains more Calcium +40%
Contains more Iron +710%
Contains more Magnesium +166.7%
Contains more Phosphorus +213.9%
Contains more Potassium +50.8%
Contains more Zinc +214.3%
Contains more Copper +175.3%
Contains more Manganese +1160.5%
Contains more Selenium +1920%
Contains less Sodium -85%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +40%
Contains more Iron +710%
Contains more Magnesium +166.7%
Contains more Phosphorus +213.9%
Contains more Potassium +50.8%
Contains more Zinc +214.3%
Contains more Copper +175.3%
Contains more Manganese +1160.5%
Contains more Selenium +1920%
Contains less Sodium -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.
Coconut
Coconut
1
:
8
Pomegranate
Pomegranate
Contains more Vitamin B3 +84.3%
Contains more Vitamin E +150%
Contains more Vitamin C +209.1%
Contains more Vitamin B2 +165%
Contains more Vitamin B5 +25.7%
Contains more Vitamin B6 +38.9%
Contains more Folate +46.2%
Contains more Vitamin K +8100%
Equal in Vitamin B1 - 0.067
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 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 +84.3%
Contains more Vitamin E +150%
Contains more Vitamin C +209.1%
Contains more Vitamin B2 +165%
Contains more Vitamin B5 +25.7%
Contains more Vitamin B6 +38.9%
Contains more Folate +46.2%
Contains more Vitamin K +8100%
Equal in Vitamin B1 - 0.067

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
3
:
2
Pomegranate
Pomegranate
Contains more Protein +99.4%
Contains more Fats +2762.4%
Contains more Other +81.1%
Contains more Carbs +22.8%
Contains more Water +65.8%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +99.4%
Contains more Fats +2762.4%
Contains more Other +81.1%
Contains more Carbs +22.8%
Contains more Water +65.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
2
:
1
Pomegranate
Pomegranate
Contains more Monounsaturated Fat +1432.3%
Contains more Polyunsaturated fat +363.3%
Contains less Saturated Fat -99.6%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +1432.3%
Contains more Polyunsaturated fat +363.3%
Contains less Saturated 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.
Coconut 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 Pomegranate Opinion
Net carbs 6.23g 14.7g Pomegranate
Protein 3.33g 1.67g Coconut
Fats 33.49g 1.17g Coconut
Carbs 15.23g 18.7g Pomegranate
Calories 354kcal 83kcal Coconut
Sugar 6.23g 13.67g Coconut
Fiber 9g 4g Coconut
Calcium 14mg 10mg Coconut
Iron 2.43mg 0.3mg Coconut
Magnesium 32mg 12mg Coconut
Phosphorus 113mg 36mg Coconut
Potassium 356mg 236mg Coconut
Sodium 20mg 3mg Pomegranate
Zinc 1.1mg 0.35mg Coconut
Copper 0.435mg 0.158mg Coconut
Manganese 1.5mg 0.119mg Coconut
Selenium 10.1µg 0.5µg Coconut
Vitamin E 0.24mg 0.6mg Pomegranate
Vitamin C 3.3mg 10.2mg Pomegranate
Vitamin B1 0.066mg 0.067mg Pomegranate
Vitamin B2 0.02mg 0.053mg Pomegranate
Vitamin B3 0.54mg 0.293mg Coconut
Vitamin B5 0.3mg 0.377mg Pomegranate
Vitamin B6 0.054mg 0.075mg Pomegranate
Folate 26µg 38µg Pomegranate
Vitamin K 0.2µg 16.4µg Pomegranate
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Saturated Fat 29.698g 0.12g Pomegranate
Monounsaturated Fat 1.425g 0.093g Coconut
Polyunsaturated fat 0.366g 0.079g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut 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
8%
Coconut
16%
Pomegranate
Minerals Daily Need Coverage Score
63%
Coconut
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 29.578g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1.6)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 7.44g)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Coconut
Coconut 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.