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  6. Pumpkin vs. Coconut oil

Pumpkin vs. Coconut oil — In-Depth Nutrition Comparison

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How are pumpkin and coconut oil different?

  • Pumpkin has more vitamin A, copper, vitamin C, potassium, iron, vitamin B2, vitamin E, phosphorus, and vitamin B5 than coconut oil.
  • Daily need coverage for saturated fat for coconut oil is 412% higher.
  • Pumpkin has less saturated fat.
  • Coconut oil has a lower glycemic index (0) than pumpkin (52).

Pumpkin, raw and Oil, coconut are the varieties used in this article.

Infographic

Pumpkin vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2000%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1500%
Contains more CopperCopper +∞%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Pumpkin
Pumpkin
11
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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +863.6%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +83.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +2633.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Coconut oil DV% diff.
Saturated fat 0.052g 82.475g 375%
Fats 0.1g 99.06g 152%
Vitamin A 426µg 0µg 47%
Calories 26kcal 892kcal 43%
Monounsaturated fat 0.013g 6.332g 16%
Copper 0.127mg 0mg 14%
Polyunsaturated fat 0.005g 1.702g 11%
Vitamin C 9mg 0mg 10%
Potassium 340mg 0mg 10%
Iron 0.8mg 0.05mg 9%
Vitamin B2 0.11mg 0mg 8%
Vitamin E 1.06mg 0.11mg 6%
Phosphorus 44mg 0mg 6%
Vitamin B5 0.298mg 0mg 6%
Manganese 0.125mg 0mg 5%
Vitamin B6 0.061mg 0mg 5%
Vitamin B3 0.6mg 0mg 4%
Folate 16µg 0µg 4%
Vitamin B1 0.05mg 0mg 4%
Zinc 0.32mg 0.02mg 3%
Magnesium 12mg 0mg 3%
Fiber 0.5g 0g 2%
Protein 1g 0g 2%
Calcium 21mg 1mg 2%
Carbs 6.5g 0g 2%
Selenium 0.3µg 0µg 1%
Choline 8.2mg 0.3mg 1%
Net carbs 6g 0g N/A
Sugar 2.76g 0g N/A
Sodium 1mg 0mg 0%
Vitamin K 1.1µg 0.6µg 0%
Trans fat 0g 0.028g N/A
Tryptophan 0.012mg 0mg 0%
Threonine 0.029mg 0mg 0%
Isoleucine 0.031mg 0mg 0%
Leucine 0.046mg 0mg 0%
Lysine 0.054mg 0mg 0%
Methionine 0.011mg 0mg 0%
Phenylalanine 0.032mg 0mg 0%
Valine 0.035mg 0mg 0%
Histidine 0.016mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +305233.3%
Contains more FatsFats +98960%
Contains more OtherOther +13.8%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +48607.7%
Contains more Poly. FatPolyunsaturated fat +33940%

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.