Coconut Milk vs. Pumpkin Puree
Nutrition comparison of Coconut Milk and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and pumpkin puree:
- Coconut milk is an excellent source of calcium.
- Pumpkin puree has 13.2 times less saturated fat than coconut milk.
- Pumpkin puree has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Pumpkin puree is a great source of dietary fiber and potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and coconut milk contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Pumpkin Puree | |
|---|---|---|
| Protein | 3% | 11% |
| Carbohydrates | 37% | 82% |
| Fat | 60% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and coconut milk contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than coconut milk - pumpkin puree has 2.9g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Pumpkin puree and coconut milk contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Pumpkin puree and coconut milk contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Pumpkin puree has 13.2 times less saturated fat than coconut milk - pumpkin puree has 0.15g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than coconut milk - pumpkin puree has 4.2mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 11 times more Vitamin A than coconut milk - pumpkin puree has 778ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than pumpkin puree - coconut milk has 42iu of Vitamin D per 100 grams and pumpkin puree does not contain significant amounts.
Vitamin E
Pumpkin puree has more Vitamin E than coconut milk - pumpkin puree has 1.1mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Pumpkin puree has more Vitamin K than coconut milk - pumpkin puree has 16ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Pumpkin puree has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Pumpkin Puree | |
|---|---|---|
| Thiamin | ~ | 0.024 MG |
| Riboflavin | ~ | 0.054 MG |
| Niacin | ~ | 0.367 MG |
| Pantothenic acid | ~ | 0.4 MG |
| Vitamin B6 | ~ | 0.056 MG |
| Folate | ~ | 12 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 623% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Pumpkin puree has 363% more iron than coconut milk - pumpkin puree has 1.4mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 984% more potassium than coconut milk - pumpkin puree has 206mg of potassium per 100 grams and coconut milk has 19mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Pumpkin Puree (Pumpkin, canned, without salt) .
Coconut Milk g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or coconut milk contain more calories in 100 grams?Pumpkin puree and coconut milk contain similar amounts of calories - pumpkin puree has 34 calories in 100g and coconut milk has 31 calories.
Does pumpkin puree or coconut milk have more carbohydrates?
By weight, pumpkin puree and coconut milk contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does pumpkin puree or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 620% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and coconut milk has 188mg of calcium.