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  6. Pomegranate vs. Coconut milk

Pomegranate vs. Coconut milk — In-Depth Nutrition Comparison

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Summary of differences between pomegranate and coconut milk

  • Pomegranate has more vitamin K, vitamin C, and fiber; however, coconut milk is higher in manganese, iron, copper, selenium, phosphorus, and magnesium.
  • Coconut milk covers your daily need for saturated fat, 105% more than pomegranate.
  • Pomegranate has 164 times more vitamin K than coconut milk. While pomegranate has 16.4µg of vitamin K, coconut milk has only 0.1µg.
  • Pomegranate has less saturated fat.

These are the specific foods used in this comparison Pomegranates, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Pomegranate vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +208.3%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +11.4%
Contains more IronIron +446.7%
Contains more CopperCopper +68.4%
Contains more ZincZinc +91.4%
Contains more PhosphorusPhosphorus +177.8%
Contains more ManganeseManganese +669.7%
Contains more SeleniumSelenium +1140%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +264.3%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +157.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +106%
Contains more Vitamin B6Vitamin B6 +127.3%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +137.5%
Contains more Vitamin B3Vitamin B3 +159.4%
Contains more CholineCholine +11.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Coconut milk DV% diff.
Saturated fat 0.12g 21.14g 96%
Manganese 0.119mg 0.916mg 35%
Fats 1.17g 23.84g 35%
Iron 0.3mg 1.64mg 17%
Vitamin K 16.4µg 0.1µg 14%
Copper 0.158mg 0.266mg 12%
Selenium 0.5µg 6.2µg 10%
Phosphorus 36mg 100mg 9%
Vitamin C 10.2mg 2.8mg 8%
Fiber 4g 2.2g 7%
Calories 83kcal 230kcal 7%
Magnesium 12mg 37mg 6%
Folate 38µg 16µg 6%
Carbs 18.7g 5.54g 4%
Vitamin B5 0.377mg 0.183mg 4%
Vitamin B2 0.053mg 0mg 4%
Vitamin B6 0.075mg 0.033mg 3%
Vitamin B3 0.293mg 0.76mg 3%
Vitamin B1 0.067mg 0.026mg 3%
Vitamin E 0.6mg 0.15mg 3%
Zinc 0.35mg 0.67mg 3%
Monounsaturated fat 0.093g 1.014g 2%
Protein 1.67g 2.29g 1%
Calcium 10mg 16mg 1%
Polyunsaturated fat 0.079g 0.261g 1%
Potassium 236mg 263mg 1%
Sodium 3mg 15mg 1%
Net carbs 14.7g 3.34g N/A
Sugar 13.67g 3.34g N/A
Choline 7.6mg 8.5mg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more CarbsCarbs +237.5%
Contains more WaterWater +15.2%
Contains more ProteinProtein +37.1%
Contains more FatsFats +1937.6%
Contains more OtherOther +34%

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 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +990.3%
Contains more Poly. FatPolyunsaturated fat +230.4%

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.