Pomegranate vs. Coconut — In-Depth Nutrition Comparison
Compare
Significant differences between pomegranate and coconut
- Pomegranate has more vitamin K and vitamin C; however, coconut is richer in manganese, copper, iron, fiber, selenium, phosphorus, and zinc.
- Coconut covers your daily saturated fat needs 148% more than pomegranate.
- Coconut has 82 times less vitamin K than pomegranate. Pomegranate has 16.4µg of vitamin K, while coconut has 0.2µg.
- Pomegranate contains less saturated fat.
Specific food types used in this comparison are Pomegranates, raw and Nuts, coconut meat, raw.
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.
| Contains less SodiumSodium | -85% |
| 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% |
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 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% |
| Contains more Vitamin B3Vitamin B3 | +84.3% |
| Contains more CholineCholine | +59.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more CarbsCarbs | +22.8% |
| Contains more WaterWater | +65.8% |
| Contains more ProteinProtein | +99.4% |
| Contains more FatsFats | +2762.4% |
| Contains more OtherOther | +81.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +1432.3% |
| Contains more Poly. FatPolyunsaturated fat | +363.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0.12g | 29.698g | 134% |
| Manganese | 0.119mg | 1.5mg | 60% |
| Fats | 1.17g | 33.49g | 50% |
| Copper | 0.158mg | 0.435mg | 31% |
| Iron | 0.3mg | 2.43mg | 27% |
| Fiber | 4g | 9g | 20% |
| Selenium | 0.5µg | 10.1µg | 17% |
| Calories | 83kcal | 354kcal | 14% |
| Vitamin K | 16.4µg | 0.2µg | 14% |
| Phosphorus | 36mg | 113mg | 11% |
| Vitamin C | 10.2mg | 3.3mg | 8% |
| Zinc | 0.35mg | 1.1mg | 7% |
| Magnesium | 12mg | 32mg | 5% |
| Potassium | 236mg | 356mg | 4% |
| Monounsaturated fat | 0.093g | 1.425g | 3% |
| Folate | 38µg | 26µg | 3% |
| Vitamin B2 | 0.053mg | 0.02mg | 3% |
| Protein | 1.67g | 3.33g | 3% |
| Vitamin E | 0.6mg | 0.24mg | 2% |
| Vitamin B3 | 0.293mg | 0.54mg | 2% |
| Vitamin B5 | 0.377mg | 0.3mg | 2% |
| Vitamin B6 | 0.075mg | 0.054mg | 2% |
| Polyunsaturated fat | 0.079g | 0.366g | 2% |
| Carbs | 18.7g | 15.23g | 1% |
| Sodium | 3mg | 20mg | 1% |
| Choline | 7.6mg | 12.1mg | 1% |
| Net carbs | 14.7g | 6.23g | N/A |
| Calcium | 10mg | 14mg | 0% |
| Sugar | 13.67g | 6.23g | N/A |
| Vitamin B1 | 0.067mg | 0.066mg | 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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
15%
8%
Minerals Daily Need Coverage Score
14%
63%
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?
?
The foods are relatively equal in Cholesterol (0 mg)