Coconut vs. Pomelo — In-Depth Nutrition Comparison
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How are coconut and pomelo different?
- Coconut is higher in manganese, copper, fiber, iron, phosphorus, zinc, and magnesium; however, pomelo is richer in vitamin C.
- Daily need coverage for manganese for coconut is 64% higher.
- Coconut contains 22 times more iron than pomelo. While coconut contains 2.43mg of iron, pomelo contains only 0.11mg.
- Coconut has a lower glycemic index (59) than pomelo (78).
Nuts, coconut meat, raw and Pummelo, raw are the varieties used in this article.
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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 | +433.3% |
| Contains more CalciumCalcium | +250% |
| Contains more PotassiumPotassium | +64.8% |
| Contains more IronIron | +2109.1% |
| Contains more CopperCopper | +806.3% |
| Contains more ZincZinc | +1275% |
| Contains more PhosphorusPhosphorus | +564.7% |
| Contains more ManganeseManganese | +8723.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -95% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +94.1% |
| Contains more Vitamin B3Vitamin B3 | +145.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1748.5% |
| Contains more Vitamin B2Vitamin B2 | +35% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 135% | |
| Manganese | 1.5mg | 0.017mg | 64% |
| Vitamin C | 3.3mg | 61mg | 64% |
| Fats | 33.49g | 0.04g | 51% |
| Copper | 0.435mg | 0.048mg | 43% |
| Fiber | 9g | 1g | 32% |
| Iron | 2.43mg | 0.11mg | 29% |
| Selenium | 10.1µg | 18% | |
| Calories | 354kcal | 38kcal | 16% |
| Phosphorus | 113mg | 17mg | 14% |
| Zinc | 1.1mg | 0.08mg | 9% |
| Folate | 26µg | 7% | |
| Vitamin B5 | 0.3mg | 6% | |
| Magnesium | 32mg | 6mg | 6% |
| Protein | 3.33g | 0.76g | 5% |
| Monounsaturated fat | 1.425g | 4% | |
| Potassium | 356mg | 216mg | 4% |
| Vitamin B1 | 0.066mg | 0.034mg | 3% |
| Vitamin E | 0.24mg | 2% | |
| Carbs | 15.23g | 9.62g | 2% |
| Vitamin B3 | 0.54mg | 0.22mg | 2% |
| Polyunsaturated fat | 0.366g | 2% | |
| Choline | 12.1mg | 2% | |
| Vitamin B2 | 0.02mg | 0.027mg | 1% |
| Vitamin B6 | 0.054mg | 0.036mg | 1% |
| Sodium | 20mg | 1mg | 1% |
| Calcium | 14mg | 4mg | 1% |
| Net carbs | 6.23g | 8.62g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +338.2% |
| Contains more FatsFats | +83625% |
| Contains more CarbsCarbs | +58.3% |
| Contains more OtherOther | +100% |
| Contains more WaterWater | +89.6% |
