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Pumpkin vs. Coconut milk — In-Depth Nutrition Comparison

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How are pumpkin and coconut milk different?

  • Pumpkin is higher in vitamin A, vitamin B2, and vitamin C; however, coconut milk is richer in manganese, copper, selenium, iron, phosphorus, and fiber.
  • Daily need coverage for vitamin A for pumpkin is 170% higher.
  • Pumpkin has less saturated fat.
  • Pumpkin has a lower glycemic index (52) than coconut milk (97).

Pumpkin, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water) are the varieties used in this article.

Infographic

Pumpkin vs Coconut milk infographic
Infographic link

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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +31.3%
Contains more PotassiumPotassium +29.3%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +208.3%
Contains more IronIron +105%
Contains more CopperCopper +109.4%
Contains more ZincZinc +109.4%
Contains more PhosphorusPhosphorus +127.3%
Contains more ManganeseManganese +632.8%
Contains more SeleniumSelenium +1966.7%

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.
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +221.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +606.7%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +62.8%
Contains more Vitamin B6Vitamin B6 +84.8%
Contains more Vitamin KVitamin K +1000%
Contains more Vitamin B3Vitamin B3 +26.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg
~equal in Choline ~8.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more CarbsCarbs +17.3%
Contains more WaterWater +35.5%
Contains more OtherOther +12.7%
Contains more ProteinProtein +129%
Contains more FatsFats +23740%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +7700%
Contains more Poly. FatPolyunsaturated fat +5120%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Coconut milk DV% diff.
Saturated fat 0.052g 21.14g 96%
Vitamin A 426µg 0µg 47%
Fats 0.1g 23.84g 37%
Manganese 0.125mg 0.916mg 34%
Copper 0.127mg 0.266mg 15%
Selenium 0.3µg 6.2µg 11%
Iron 0.8mg 1.64mg 11%
Calories 26kcal 230kcal 10%
Phosphorus 44mg 100mg 8%
Vitamin B2 0.11mg 0mg 8%
Fiber 0.5g 2.2g 7%
Vitamin C 9mg 2.8mg 7%
Magnesium 12mg 37mg 6%
Vitamin E 1.06mg 0.15mg 6%
Protein 1g 2.29g 3%
Monounsaturated fat 0.013g 1.014g 3%
Zinc 0.32mg 0.67mg 3%
Vitamin B6 0.061mg 0.033mg 2%
Polyunsaturated fat 0.005g 0.261g 2%
Vitamin B5 0.298mg 0.183mg 2%
Vitamin B1 0.05mg 0.026mg 2%
Potassium 340mg 263mg 2%
Sodium 1mg 15mg 1%
Calcium 21mg 16mg 1%
Vitamin B3 0.6mg 0.76mg 1%
Vitamin K 1.1µg 0.1µg 1%
Carbs 6.5g 5.54g 0%
Net carbs 6g 3.34g N/A
Sugar 2.76g 3.34g N/A
Folate 16µg 16µg 0%
Choline 8.2mg 8.5mg 0%
Tryptophan 0.012mg 0.027mg 0%
Threonine 0.029mg 0.083mg 0%
Isoleucine 0.031mg 0.09mg 0%
Leucine 0.046mg 0.17mg 0%
Lysine 0.054mg 0.101mg 0%
Methionine 0.011mg 0.043mg 0%
Phenylalanine 0.032mg 0.116mg 0%
Valine 0.035mg 0.139mg 0%
Histidine 0.016mg 0.053mg 0%

Which food is preferable for your diet?

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

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
23%
Pumpkin
5%
Coconut milk
Minerals Daily Need Coverage Score
16%
Pumpkin
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 21.088g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 45)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $3.8)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.