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  6. Pumpkin seeds vs. Coconut oil

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

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Significant differences between pumpkin seeds and coconut oil

  • The amount of zinc, copper, fiber, magnesium, iron, potassium, manganese, phosphorus, and calcium in pumpkin seeds is higher than in coconut oil.
  • Coconut oil covers your daily saturated fat needs 394% more than pumpkin seeds.
  • Pumpkin seeds contain less saturated fat.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Oil, coconut.

Infographic

Pumpkin seeds 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 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5400%
Contains more PotassiumPotassium +∞%
Contains more IronIron +6520%
Contains more CopperCopper +∞%
Contains more ZincZinc +51400%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -100%
~equal in Selenium ~0µg

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 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 B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Coconut oil DV% diff.
Saturated fat 3.67g 82.475g 358%
Fats 19.4g 99.06g 123%
Zinc 10.3mg 0.02mg 93%
Copper 0.69mg 0mg 77%
Fiber 18.4g 0g 74%
Magnesium 262mg 0mg 62%
Polyunsaturated fat 8.844g 1.702g 48%
Iron 3.31mg 0.05mg 41%
Protein 18.55g 0g 37%
Potassium 919mg 0mg 27%
Manganese 0.496mg 0mg 22%
Calories 446kcal 892kcal 22%
Carbs 53.75g 0g 18%
Phosphorus 92mg 0mg 13%
Calcium 55mg 1mg 5%
Vitamin B2 0.052mg 0mg 4%
Vitamin B6 0.037mg 0mg 3%
Vitamin B1 0.034mg 0mg 3%
Folate 9µg 0µg 2%
Vitamin B3 0.286mg 0mg 2%
Vitamin E 0.11mg 1%
Vitamin B5 0.056mg 0mg 1%
Vitamin K 0.6µg 1%
Sodium 18mg 0mg 1%
Monounsaturated fat 6.032g 6.332g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0.028g N/A
Choline 0.3mg 0%
Tryptophan 0.326mg 0mg 0%
Threonine 0.683mg 0mg 0%
Isoleucine 0.956mg 0mg 0%
Leucine 1.572mg 0mg 0%
Lysine 1.386mg 0mg 0%
Methionine 0.417mg 0mg 0%
Phenylalanine 0.924mg 0mg 0%
Valine 1.491mg 0mg 0%
Histidine 0.515mg 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
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
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 +14900%
Contains more OtherOther +317.6%
Contains more FatsFats +410.6%

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
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 -95.6%
Contains more Poly. FatPolyunsaturated fat +419.6%
~equal in Monounsaturated fat ~6.332g

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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 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.