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