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Coconut vs. Pumpkin pie — In-Depth Nutrition Comparison

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Significant differences between coconut and pumpkin pie

  • Coconut has more manganese, copper, fiber, and iron; however, pumpkin pie is richer in vitamin A, vitamin B12, vitamin K, and vitamin B1.
  • Coconut covers your daily saturated fat needs 139% more than pumpkin pie.
  • Pumpkin pie has 7 times less manganese than coconut. Coconut has 1.5mg of manganese, while pumpkin pie has 0.227mg.
  • Pumpkin pie contains less saturated fat.

Specific food types used in this comparison are Nuts, coconut meat, raw and Pie, pumpkin, commercially prepared.

Infographic

Coconut vs Pumpkin pie 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +128.6%
Contains more PotassiumPotassium +113.2%
Contains more IronIron +170%
Contains more CopperCopper +193.9%
Contains more ZincZinc +182.1%
Contains more PhosphorusPhosphorus +39.5%
Contains less SodiumSodium -91.6%
Contains more ManganeseManganese +560.8%
Contains more SeleniumSelenium +87%
Contains more CalciumCalcium +357.1%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +168.2%
Contains more Vitamin B2Vitamin B2 +520%
Contains more Vitamin B3Vitamin B3 +105%
Contains more Vitamin B5Vitamin B5 +50.7%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6500%
Contains more CholineCholine +209.9%
~equal in Folate ~26µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more FatsFats +243.5%
Contains more ProteinProtein +17.1%
Contains more CarbsCarbs +128.7%
Contains more OtherOther +17.7%
~equal in Water ~50.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +222.8%
Contains more Poly. FatPolyunsaturated fat +383.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Pumpkin pie
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Coconut Pumpkin pie DV% diff.
Saturated fat 29.698g 1.988g 126%
Manganese 1.5mg 0.227mg 55%
Vitamin A 0µg 448µg 50%
Fats 33.49g 9.75g 37%
Copper 0.435mg 0.148mg 32%
Fiber 9g 1.8g 29%
Iron 2.43mg 0.9mg 19%
Vitamin B12 0µg 0.35µg 15%
Vitamin K 0.2µg 13.2µg 11%
Sodium 20mg 239mg 10%
Cholesterol 0mg 26mg 9%
Vitamin B1 0.066mg 0.177mg 9%
Polyunsaturated fat 0.366g 1.77g 9%
Selenium 10.1µg 5.4µg 9%
Vitamin B2 0.02mg 0.124mg 8%
Monounsaturated fat 1.425g 4.6g 8%
Carbs 15.23g 34.83g 7%
Calories 354kcal 243kcal 6%
Zinc 1.1mg 0.39mg 6%
Potassium 356mg 167mg 6%
Phosphorus 113mg 81mg 5%
Calcium 14mg 64mg 5%
Choline 12.1mg 37.5mg 5%
Fructose 2.85g 4%
Magnesium 32mg 14mg 4%
Vitamin C 3.3mg 0mg 4%
Vitamin B3 0.54mg 1.107mg 4%
Starch 10.73g 4%
Vitamin B5 0.3mg 0.452mg 3%
Vitamin E 0.24mg 0.76mg 3%
Protein 3.33g 3.9g 1%
Vitamin B6 0.054mg 0.063mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 6.23g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 6.23g 18.88g N/A
Folate 26µg 26µg 0%
Tryptophan 0.039mg 0.048mg 0%
Threonine 0.121mg 0.154mg 0%
Isoleucine 0.131mg 0.158mg 0%
Leucine 0.247mg 0.297mg 0%
Lysine 0.147mg 0.192mg 0%
Methionine 0.062mg 0.249mg 0%
Phenylalanine 0.169mg 0.175mg 0%
Valine 0.202mg 0.211mg 0%
Histidine 0.077mg 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Pumpkin pie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
8%
Coconut
32%
Pumpkin pie
Minerals Daily Need Coverage Score
63%
Coconut
26%
Pumpkin pie

Comparison summary

Which food is lower in Saturated fat?
Pumpkin pie
Pumpkin pie is lower in Saturated fat (difference - 27.71g)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $2.6)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 12.65g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 219mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (59)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.