Coconut oil vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Significant differences between coconut oil and pumpkin seeds
- The amount of zinc, copper, fiber, magnesium, iron, potassium, manganese, phosphorus, and calcium in pumpkin seeds is higher than in coconut oil.
- Coconut oil covers your daily saturated fat needs 394% more than pumpkin seeds.
- Pumpkin seeds contain less saturated fat.
Specific food types used in this comparison are Oil, coconut and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
Infographic
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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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +5400% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +6520% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +51400% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more FatsFats | +410.6% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +14900% |
| Contains more OtherOther | +317.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
82.475 g
Monounsaturated fat:
Mono. Fat
6.332 g
Polyunsaturated fat:
Poly. Fat
1.702 g
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 | -95.6% |
| Contains more Poly. FatPolyunsaturated fat | +419.6% |
~equal in
Monounsaturated fat
~6.032g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 82.475g | 3.67g | 358% |
| Fats | 99.06g | 19.4g | 123% |
| Zinc | 0.02mg | 10.3mg | 93% |
| Copper | 0mg | 0.69mg | 77% |
| Fiber | 0g | 18.4g | 74% |
| Magnesium | 0mg | 262mg | 62% |
| Polyunsaturated fat | 1.702g | 8.844g | 48% |
| Iron | 0.05mg | 3.31mg | 41% |
| Protein | 0g | 18.55g | 37% |
| Potassium | 0mg | 919mg | 27% |
| Manganese | 0mg | 0.496mg | 22% |
| Calories | 892kcal | 446kcal | 22% |
| Carbs | 0g | 53.75g | 18% |
| Phosphorus | 0mg | 92mg | 13% |
| Calcium | 1mg | 55mg | 5% |
| Vitamin B2 | 0mg | 0.052mg | 4% |
| Vitamin B6 | 0mg | 0.037mg | 3% |
| Vitamin B1 | 0mg | 0.034mg | 3% |
| Folate | 0µg | 9µg | 2% |
| Vitamin B3 | 0mg | 0.286mg | 2% |
| Vitamin E | 0.11mg | 1% | |
| Vitamin B5 | 0mg | 0.056mg | 1% |
| Vitamin K | 0.6µg | 1% | |
| Sodium | 0mg | 18mg | 1% |
| Monounsaturated fat | 6.332g | 6.032g | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 0g | 35.35g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Trans fat | 0.028g | N/A | |
| Choline | 0.3mg | 0% | |
| Tryptophan | 0mg | 0.326mg | 0% |
| Threonine | 0mg | 0.683mg | 0% |
| Isoleucine | 0mg | 0.956mg | 0% |
| Leucine | 0mg | 1.572mg | 0% |
| Lysine | 0mg | 1.386mg | 0% |
| Methionine | 0mg | 0.417mg | 0% |
| Phenylalanine | 0mg | 0.924mg | 0% |
| Valine | 0mg | 1.491mg | 0% |
| Histidine | 0mg | 0.515mg | 0% |
| Omega-3 - ALA | 0.019g | N/A | |
| Omega-6 - Linoleic acid | 1.676g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
4%
Minerals Daily Need Coverage Score
0%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 78.805g)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seeds is relatively richer in vitamins
Which food contains less Sodium?
Coconut oil contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Coconut oil is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.2)