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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
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
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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.
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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 | 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%
32%
Minerals Daily Need Coverage Score
63%
26%
Comparison summary
Which food is lower in Saturated fat?
Pumpkin pie is lower in Saturated fat (difference - 27.71g)
Which food is cheaper?
Pumpkin pie is cheaper (difference - $2.6)
Which food is richer in vitamins?
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 12.65g)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 219mg)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (59)