Pomegranate Juice vs. Coconut
Nutrition comparison of Pomegranate Juice and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and coconut:
- Both pomegranate juice and coconut are high in potassium.
- Coconut has 51% less sugar than pomegranate juice.
- Coconut has more thiamin.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and pomegranate juice has 85% less calories than coconut - pomegranate juice has 54 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, pomegranate juice is much heavier in carbs, much lighter in fat and similar to coconut for protein. Pomegranate juice has a macronutrient ratio of 1:94:5 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Coconut | |
|---|---|---|
| Protein | 1% | 4% |
| Carbohydrates | 94% | 16% |
| Fat | 5% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and coconut contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in coconut comprise of 59% dietary fiber and 41% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 89 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Coconut has 51% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 21 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and pomegranate juice has 100% less saturated fat than coconut - pomegranate juice has 0.08g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Coconut has 32 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin E
Pomegranate juice and coconut contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Pomegranate juice and coconut contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Coconut has more thiamin. Both pomegranate juice and coconut contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pomegranate Juice | Coconut | |
|---|---|---|
| Thiamin | 0.015 MG | 0.066 MG |
| Riboflavin | 0.015 MG | 0.02 MG |
| Niacin | 0.233 MG | 0.54 MG |
| Pantothenic acid | 0.285 MG | 0.3 MG |
| Vitamin B6 | 0.04 MG | 0.054 MG |
| Folate | 24 UG | 26 UG |
Minerals
calcium
Pomegranate juice and coconut contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 23 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both pomegranate juice and coconut are high in potassium. Coconut has 66% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Coconut | |
|---|---|---|
| linoleic acid | 0.05 G | 0.366 G |
| Total | 0.05 G | 0.366 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Pomegranate Juice or Coconut .
Note: The specific food items compared are: Pomegranate Juice (Pomegranate juice, bottled) and Coconut (Nuts, coconut meat, raw) .
Pomegranate Juice g
()
|
Daily Values (%) |
Coconut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pomegranate juice or coconut contain more calories in 100 grams?Coconut is high in calories and pomegranate juice has 90% less calories than coconut - pomegranate juice has 54 calories in 100g and coconut has 354 calories.
Does pomegranate juice or coconut have more carbohydrates?
By weight, pomegranate juice and coconut contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in coconut comprise of 60% dietary fiber and 40% sugar.
Does pomegranate juice or coconut contain more potassium?
Both pomegranate juice and coconut are high in potassium. Coconut has 70% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and coconut has 356mg of potassium.