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.
Detailed nutritional comparison of coconut water and pomegranate juice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Coconut Water src
Image of Pomegranate Juice src

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 5:96:0 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 96% 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 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 Coconut Water or Pomegranate Juice .

Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Pomegranate Juice (Pomegranate juice, bottled) .

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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.