Coconut vs. Pumpkin — In-Depth Nutrition Comparison
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What are the main differences between coconut and pumpkin?
- Coconut is richer in manganese, copper, fiber, iron, selenium, phosphorus, and zinc, yet pumpkin is richer in vitamin A and vitamin B2.
- Pumpkin's daily need coverage for vitamin A is 170% higher.
- Coconut has 571 times more saturated fat than pumpkin. Coconut has 29.698g of saturated fat, while pumpkin has 0.052g.
We used Nuts, coconut meat, raw and Pumpkin, raw types in this comparison.
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 more MagnesiumMagnesium | +166.7% |
| Contains more IronIron | +203.8% |
| Contains more CopperCopper | +242.5% |
| Contains more ZincZinc | +243.8% |
| Contains more PhosphorusPhosphorus | +156.8% |
| Contains more ManganeseManganese | +1100% |
| Contains more SeleniumSelenium | +3266.7% |
| Contains more CalciumCalcium | +50% |
| Contains less SodiumSodium | -95% |
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 B1Vitamin B1 | +32% |
| Contains more FolateFolate | +62.5% |
| Contains more CholineCholine | +47.6% |
| Contains more Vitamin CVitamin C | +172.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +341.7% |
| Contains more Vitamin B2Vitamin B2 | +450% |
| Contains more Vitamin B3Vitamin B3 | +11.1% |
| Contains more Vitamin B6Vitamin B6 | +13% |
| Contains more Vitamin KVitamin K | +450% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.052g | 135% |
| Manganese | 1.5mg | 0.125mg | 60% |
| Fats | 33.49g | 0.1g | 51% |
| Vitamin A | 0µg | 426µg | 47% |
| Fiber | 9g | 0.5g | 34% |
| Copper | 0.435mg | 0.127mg | 34% |
| Iron | 2.43mg | 0.8mg | 20% |
| Selenium | 10.1µg | 0.3µg | 18% |
| Calories | 354kcal | 26kcal | 16% |
| Phosphorus | 113mg | 44mg | 10% |
| Zinc | 1.1mg | 0.32mg | 7% |
| Vitamin B2 | 0.02mg | 0.11mg | 7% |
| Vitamin C | 3.3mg | 9mg | 6% |
| Magnesium | 32mg | 12mg | 5% |
| Vitamin E | 0.24mg | 1.06mg | 5% |
| Protein | 3.33g | 1g | 5% |
| Monounsaturated fat | 1.425g | 0.013g | 4% |
| Folate | 26µg | 16µg | 3% |
| Carbs | 15.23g | 6.5g | 3% |
| Polyunsaturated fat | 0.366g | 0.005g | 2% |
| Choline | 12.1mg | 8.2mg | 1% |
| Vitamin B6 | 0.054mg | 0.061mg | 1% |
| Vitamin K | 0.2µg | 1.1µg | 1% |
| Vitamin B1 | 0.066mg | 0.05mg | 1% |
| Sodium | 20mg | 1mg | 1% |
| Calcium | 14mg | 21mg | 1% |
| Net carbs | 6.23g | 6g | N/A |
| Potassium | 356mg | 340mg | 0% |
| Sugar | 6.23g | 2.76g | N/A |
| Vitamin B3 | 0.54mg | 0.6mg | 0% |
| Vitamin B5 | 0.3mg | 0.298mg | 0% |
| Tryptophan | 0.039mg | 0.012mg | 0% |
| Threonine | 0.121mg | 0.029mg | 0% |
| Isoleucine | 0.131mg | 0.031mg | 0% |
| Leucine | 0.247mg | 0.046mg | 0% |
| Lysine | 0.147mg | 0.054mg | 0% |
| Methionine | 0.062mg | 0.011mg | 0% |
| Phenylalanine | 0.169mg | 0.032mg | 0% |
| Valine | 0.202mg | 0.035mg | 0% |
| Histidine | 0.077mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +233% |
| Contains more FatsFats | +33390% |
| Contains more CarbsCarbs | +134.3% |
| Contains more OtherOther | +20% |
| Contains more WaterWater | +94.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +10861.5% |
| Contains more Poly. FatPolyunsaturated fat | +7220% |
| Contains less Sat. FatSaturated fat | -99.8% |