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  6. Pumpkin seeds vs. Coconut

Pumpkin seeds vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and coconut?

  • Pumpkin seeds are higher in zinc, magnesium, fiber, copper, potassium, and iron, yet coconut is higher in manganese.
  • Coconut's daily need coverage for saturated fat is 130% more.
  • Pumpkin seeds have 9 times more zinc than coconut. While pumpkin seeds have 10.3mg of zinc, coconut has only 1.1mg.
  • The amount of saturated fat in pumpkin seeds is lower.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Nuts, coconut meat, raw types in this article.

Infographic

Pumpkin seeds vs Coconut 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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%
Contains more MagnesiumMagnesium +718.8%
Contains more CalciumCalcium +292.9%
Contains more PotassiumPotassium +158.1%
Contains more IronIron +36.2%
Contains more CopperCopper +58.6%
Contains more ZincZinc +836.4%
Contains less SodiumSodium -10%
Contains more PhosphorusPhosphorus +22.8%
Contains more ManganeseManganese +202.4%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin B1Vitamin B1 +94.1%
Contains more Vitamin B3Vitamin B3 +88.8%
Contains more Vitamin B5Vitamin B5 +435.7%
Contains more Vitamin B6Vitamin B6 +45.9%
Contains more FolateFolate +188.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Coconut DV% diff.
Saturated fat 3.67g 29.698g 118%
Zinc 10.3mg 1.1mg 84%
Polyunsaturated fat 8.844g 0.366g 57%
Magnesium 262mg 32mg 55%
Manganese 0.496mg 1.5mg 44%
Fiber 18.4g 9g 38%
Protein 18.55g 3.33g 30%
Copper 0.69mg 0.435mg 28%
Fats 19.4g 33.49g 22%
Selenium 10.1µg 18%
Potassium 919mg 356mg 17%
Carbs 53.75g 15.23g 13%
Monounsaturated fat 6.032g 1.425g 12%
Iron 3.31mg 2.43mg 11%
Vitamin B5 0.056mg 0.3mg 5%
Calories 446kcal 354kcal 5%
Folate 9µg 26µg 4%
Calcium 55mg 14mg 4%
Vitamin B1 0.034mg 0.066mg 3%
Phosphorus 92mg 113mg 3%
Vitamin C 0.3mg 3.3mg 3%
Vitamin E 0.24mg 2%
Vitamin B2 0.052mg 0.02mg 2%
Vitamin B3 0.286mg 0.54mg 2%
Choline 12.1mg 2%
Vitamin B6 0.037mg 0.054mg 1%
Net carbs 35.35g 6.23g N/A
Sugar 6.23g N/A
Sodium 18mg 20mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.326mg 0.039mg 0%
Threonine 0.683mg 0.121mg 0%
Isoleucine 0.956mg 0.131mg 0%
Leucine 1.572mg 0.247mg 0%
Lysine 1.386mg 0.147mg 0%
Methionine 0.417mg 0.062mg 0%
Phenylalanine 0.924mg 0.169mg 0%
Valine 1.491mg 0.202mg 0%
Histidine 0.515mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +457.1%
Contains more CarbsCarbs +252.9%
Contains more OtherOther +295.8%
Contains more FatsFats +72.6%
Contains more WaterWater +944.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -87.6%
Contains more Mono. FatMonounsaturated fat +323.3%
Contains more Poly. FatPolyunsaturated fat +2316.4%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.