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  6. Pomegranate vs. Coconut

Pomegranate vs. Coconut — In-Depth Nutrition Comparison

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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

Pomegranate vs Coconut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Coconut 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
3% 33% 15% 47%
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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
94% 5%
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%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.