Pomegranate Juice vs. Coconut Cream
Nutrition comparison of Pomegranate Juice and Coconut Cream
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 cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and coconut cream:
- Both pomegranate juice and coconut cream are high in potassium.
- Coconut cream has more thiamin and niacin, however, pomegranate juice contains more riboflavin.
- Coconut cream is a great source of dietary fiber and iron.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut cream is high in calories and pomegranate juice has 84% less calories than coconut cream - pomegranate juice has 54 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, pomegranate juice is much heavier in carbs, much lighter in fat and similar to coconut cream for protein. Pomegranate juice has a macronutrient ratio of 1:94:5 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Coconut Cream | |
|---|---|---|
| Protein | 1% | 4% |
| Carbohydrates | 94% | 8% |
| Fat | 5% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream has 49% less carbohydrates than pomegranate juice - pomegranate juice has 13.1g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.
dietary fiber
Coconut cream is a great source of dietary fiber and it has 21 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and coconut cream has 2.2g of dietary fiber.
sugar
Coconut cream has less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Coconut cream has 23 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and coconut cream has 3.6g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and pomegranate juice has 100% less saturated fat than coconut cream - pomegranate juice has 0.08g of saturated fat per 100 grams and coconut cream has 30.8g of saturated fat.
Vitamins
Vitamin C
Coconut cream has 27 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and coconut cream has 2.8mg of Vitamin C.
Vitamin E
Pomegranate juice has more Vitamin E than coconut cream - pomegranate juice has 0.38mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Pomegranate juice has more Vitamin K than coconut cream - pomegranate juice has 10.4ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Coconut cream has more thiamin and niacin, however, pomegranate juice contains more riboflavin. Both pomegranate juice and coconut cream contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Pomegranate Juice | Coconut Cream | |
|---|---|---|
| Thiamin | 0.015 MG | 0.03 MG |
| Riboflavin | 0.015 MG | ~ |
| Niacin | 0.233 MG | 0.89 MG |
| Pantothenic acid | 0.285 MG | 0.261 MG |
| Vitamin B6 | 0.04 MG | 0.047 MG |
| Folate | 24 UG | 23 UG |
Minerals
calcium
Pomegranate juice and coconut cream contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and coconut cream has 11mg of calcium.
iron
Coconut cream is a great source of iron and it has 21 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and coconut cream has 2.3mg of iron.
potassium
Both pomegranate juice and coconut cream are high in potassium. Coconut cream has 52% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and coconut cream has 325mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut cream has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Coconut Cream | |
|---|---|---|
| linoleic acid | 0.05 G | 0.379 G |
| Total | 0.05 G | 0.379 G |
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: Pomegranate Juice (Pomegranate juice, bottled) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Pomegranate Juice g
()
|
Daily Values (%) |
Coconut Cream 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 cream contain more calories in 100 grams?Coconut cream is high in calories and pomegranate juice has 80% less calories than coconut cream - pomegranate juice has 54 calories in 100g and coconut cream has 330 calories.
Does pomegranate juice or coconut cream have more carbohydrates?
By weight, coconut cream has 50% fewer carbohydrates than pomegranate juice - pomegranate juice has 13.1g of carbs for 100g and coconut cream has 6.7g of carbohydrates.
Does pomegranate juice or coconut cream contain more potassium?
Both pomegranate juice and coconut cream are high in potassium. Coconut cream has 50% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and coconut cream has 325mg of potassium.