Coconut Water vs. Pomegranate Juice
Nutrition comparison of Coconut Water and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and pomegranate juice:
- Coconut water has 67% less calories than pomegranate juice.
- Coconut water has 68% less carbohydrates than pomegranate juice.
- Coconut water has 69% less sugar than pomegranate juice.
- Coconut water has more thiamin, however, pomegranate juice contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Coconut water has signficantly more Vitamin C than pomegranate juice.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 67% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in protein, lighter in fat and similar to pomegranate juice for carbs. Coconut water has a macronutrient ratio of 5:95:0 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Pomegranate Juice | |
|---|---|---|
| Protein | 5% | 1% |
| Carbohydrates | 95% | 94% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 68% less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Pomegranate juice and coconut water contain similar amounts of dietary fiber - pomegranate juice has 0.1g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water has 69% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Pomegranate juice and coconut water contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both pomegranate juice and coconut water are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin E
Pomegranate juice has more Vitamin E than coconut water - pomegranate juice has 0.38mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Pomegranate juice has more Vitamin K than coconut water - pomegranate juice has 10.4ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Coconut water has more thiamin, however, pomegranate juice contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.03 MG | 0.015 MG |
| Riboflavin | ~ | 0.015 MG |
| Niacin | ~ | 0.233 MG |
| Pantothenic acid | ~ | 0.285 MG |
| Vitamin B6 | ~ | 0.04 MG |
| Folate | ~ | 24 UG |
Minerals
calcium
Pomegranate juice and coconut water contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Pomegranate juice and coconut water contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 30% more potassium than coconut water - pomegranate juice has 214mg of potassium per 100 grams and coconut water has 165mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Pomegranate Juice (Pomegranate juice, bottled) .
Coconut Water g
()
|
Daily Values (%) |
Pomegranate Juice 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
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 water contain more calories in 100 grams?Coconut water has 70% less calories than pomegranate juice - pomegranate juice has 54 calories in 100g and coconut water has 18 calories.
Does pomegranate juice or coconut water have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.