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  6. Coconut milk vs. Pumpkin seeds

Coconut milk vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between coconut milk and pumpkin seeds

  • Coconut milk has more manganese; however, pumpkin seeds are richer in zinc, fiber, magnesium, copper, iron, potassium, and monounsaturated fat.
  • Pumpkin seeds cover your daily zinc needs 88% more than coconut milk.
  • Pumpkin seeds have 6 times less saturated fat than coconut milk. Coconut milk has 21.14g of saturated fat, while pumpkin seeds have 3.67g.

Specific food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Coconut milk vs Pumpkin seeds 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +84.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +608.1%
Contains more CalciumCalcium +243.8%
Contains more PotassiumPotassium +249.4%
Contains more IronIron +101.8%
Contains more CopperCopper +159.4%
Contains more ZincZinc +1437.3%
~equal in Phosphorus ~92mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +833.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +165.7%
Contains more Vitamin B5Vitamin B5 +226.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +77.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +30.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +12.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Pumpkin seeds DV% diff.
Zinc 0.67mg 10.3mg 88%
Saturated fat 21.14g 3.67g 79%
Fiber 2.2g 18.4g 65%
Polyunsaturated fat 0.261g 8.844g 57%
Magnesium 37mg 262mg 54%
Copper 0.266mg 0.69mg 47%
Protein 2.29g 18.55g 33%
Iron 1.64mg 3.31mg 21%
Potassium 263mg 919mg 19%
Manganese 0.916mg 0.496mg 18%
Carbs 5.54g 53.75g 16%
Monounsaturated fat 1.014g 6.032g 13%
Selenium 6.2µg 11%
Calories 230kcal 446kcal 11%
Fats 23.84g 19.4g 7%
Calcium 16mg 55mg 4%
Vitamin B2 0mg 0.052mg 4%
Vitamin B3 0.76mg 0.286mg 3%
Vitamin B5 0.183mg 0.056mg 3%
Vitamin C 2.8mg 0.3mg 3%
Choline 8.5mg 2%
Folate 16µg 9µg 2%
Vitamin B1 0.026mg 0.034mg 1%
Vitamin E 0.15mg 1%
Phosphorus 100mg 92mg 1%
Net carbs 3.34g 35.35g N/A
Sugar 3.34g N/A
Sodium 15mg 18mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B6 0.033mg 0.037mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0.326mg 0%
Threonine 0.083mg 0.683mg 0%
Isoleucine 0.09mg 0.956mg 0%
Leucine 0.17mg 1.572mg 0%
Lysine 0.101mg 1.386mg 0%
Methionine 0.043mg 0.417mg 0%
Phenylalanine 0.116mg 0.924mg 0%
Valine 0.139mg 1.491mg 0%
Histidine 0.053mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more FatsFats +22.9%
Contains more WaterWater +1402.7%
Contains more ProteinProtein +710%
Contains more CarbsCarbs +870.2%
Contains more OtherOther +435.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -82.6%
Contains more Mono. FatMonounsaturated fat +494.9%
Contains more Poly. FatPolyunsaturated fat +3288.5%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.