Coconut vs. Pomelo — In-Depth Nutrition Comparison

Compare

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.

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

Pomelo

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.

Coconut

Pomelo

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 Vitamin CVitamin C	+1748.5%
Contains more Vitamin B2Vitamin B2	+35%

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g		135%
Vitamin C	3.3mg	61mg	64%
Manganese	1.5mg	0.017mg	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%
Magnesium	32mg	6mg	6%
Vitamin B5	0.3mg		6%
Protein	3.33g	0.76g	5%
Potassium	356mg	216mg	4%
Monounsaturated fat	1.425g		4%
Vitamin B1	0.066mg	0.034mg	3%
Carbs	15.23g	9.62g	2%
Vitamin E	0.24mg		2%
Vitamin B3	0.54mg	0.22mg	2%
Choline	12.1mg		2%
Polyunsaturated fat	0.366g		2%
Calcium	14mg	4mg	1%
Sodium	20mg	1mg	1%
Vitamin B2	0.02mg	0.027mg	1%
Vitamin B6	0.054mg	0.036mg	1%
Protein per 100 calories	0.94g	2g	N/A
Calories per 10 g protein	1063kcal	500kcal	N/A
Weight per 100 calories	28g	263g	N/A
Unsaturated / Saturated Fat ratio	0.06		N/A
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%