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  6. Pumpkin seeds vs. Coconut milk

Pumpkin seeds vs. Coconut milk — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and coconut milk

  • Pumpkin seeds have more zinc, fiber, magnesium, copper, iron, potassium, and monounsaturated fat; however, coconut milk is richer in manganese.
  • Pumpkin seeds cover your daily zinc needs 88% more than coconut milk.
  • Coconut milk has 8 times less fiber than pumpkin seeds. Pumpkin seeds have 18.4g of fiber, while coconut milk has 2.2g.
  • Pumpkin seeds contain less saturated fat.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Pumpkin seeds vs Coconut milk 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.
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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +608.1%
Contains more CalciumCalcium +243.8%
Contains more PotassiumPotassium +249.4%
Contains more IronIron +101.8%
Contains more CopperCopper +159.4%
Contains more ZincZinc +1437.3%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +84.7%
~equal in Phosphorus ~100mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +30.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin CVitamin C +833.3%
Contains more Vitamin B3Vitamin B3 +165.7%
Contains more Vitamin B5Vitamin B5 +226.8%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Coconut milk DV% diff.
Zinc 10.3mg 0.67mg 88%
Saturated fat 3.67g 21.14g 79%
Fiber 18.4g 2.2g 65%
Polyunsaturated fat 8.844g 0.261g 57%
Magnesium 262mg 37mg 54%
Copper 0.69mg 0.266mg 47%
Protein 18.55g 2.29g 33%
Iron 3.31mg 1.64mg 21%
Potassium 919mg 263mg 19%
Manganese 0.496mg 0.916mg 18%
Carbs 53.75g 5.54g 16%
Monounsaturated fat 6.032g 1.014g 13%
Selenium 6.2µg 11%
Calories 446kcal 230kcal 11%
Fats 19.4g 23.84g 7%
Calcium 55mg 16mg 4%
Vitamin B2 0.052mg 0mg 4%
Vitamin B3 0.286mg 0.76mg 3%
Vitamin B5 0.056mg 0.183mg 3%
Vitamin C 0.3mg 2.8mg 3%
Choline 8.5mg 2%
Folate 9µg 16µg 2%
Vitamin B1 0.034mg 0.026mg 1%
Vitamin E 0.15mg 1%
Phosphorus 92mg 100mg 1%
Net carbs 35.35g 3.34g N/A
Sugar 3.34g N/A
Sodium 18mg 15mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B6 0.037mg 0.033mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.326mg 0.027mg 0%
Threonine 0.683mg 0.083mg 0%
Isoleucine 0.956mg 0.09mg 0%
Leucine 1.572mg 0.17mg 0%
Lysine 1.386mg 0.101mg 0%
Methionine 0.417mg 0.043mg 0%
Phenylalanine 0.924mg 0.116mg 0%
Valine 1.491mg 0.139mg 0%
Histidine 0.515mg 0.053mg 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
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 ProteinProtein +710%
Contains more CarbsCarbs +870.2%
Contains more OtherOther +435.2%
Contains more FatsFats +22.9%
Contains more WaterWater +1402.7%

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 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -82.6%
Contains more Mono. FatMonounsaturated fat +494.9%
Contains more Poly. FatPolyunsaturated fat +3288.5%

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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 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.