Coconut vs. Pumpkin Seeds
Nutrition comparison of Coconut and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and pumpkin seeds:
- Both coconut and pumpkin seeds are high in calories, dietary fiber, iron and potassium.
- Pumpkin seed has more riboflavin, however, coconut contains more pantothenic acid and folate.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of protein.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and pumpkin seeds are high in calories. Pumpkin seed has 26% more calories than coconut - coconut has 354 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Coconut has a macronutrient ratio of 4:16:80 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Pumpkin Seeds | |
|---|---|---|
| Protein | 4% | 16% |
| Carbohydrates | 16% | 46% |
| Fat | 80% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and coconut has 72% less carbohydrates than pumpkin seed - coconut has 15.2g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both coconut and pumpkin seeds are high in dietary fiber. Pumpkin seed has 104% more dietary fiber than coconut - coconut has 9g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 457% more protein than coconut - coconut has 3.3g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Coconut is high in saturated fat and pumpkin seed has 88% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Coconut has 1000% more Vitamin C than pumpkin seed - coconut has 3.3mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pumpkin seeds and coconut contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and pumpkin seeds contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Coconut and pumpkin seeds contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more riboflavin, however, coconut contains more pantothenic acid and folate. Both coconut and pumpkin seeds contain significant amounts of thiamin, niacin and Vitamin B6.
| Coconut | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.066 MG | 0.034 MG |
| Riboflavin | 0.02 MG | 0.052 MG |
| Niacin | 0.54 MG | 0.286 MG |
| Pantothenic acid | 0.3 MG | 0.056 MG |
| Vitamin B6 | 0.054 MG | 0.037 MG |
| Folate | 26 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 293% more calcium than coconut - coconut has 14mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both coconut and pumpkin seeds are high in iron. Pumpkin seed has 36% more iron than coconut - coconut has 2.4mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both coconut and pumpkin seeds are high in potassium. Pumpkin seed has 158% more potassium than coconut - coconut has 356mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than coconut per 100 grams.
| Coconut | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.366 G | 8.759 G |
| Total | 0.366 G | 8.759 G |
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 (Nuts, coconut meat, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Coconut g
()
|
Daily Values (%) |
Pumpkin Seeds 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 coconut or pumpkin seeds contain more calories in 100 grams?Both coconut and pumpkin seeds are high in calories. Pumpkin seed has 30% more calories than coconut - coconut has 354 calories in 100g and pumpkin seed has 446 calories.
Does coconut or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and coconut has 70% fewer carbohydrates than pumpkin seed - coconut has 15.2g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does coconut or pumpkin seeds contain more iron?
Both coconut and pumpkin seeds are high in iron. Pumpkin seed has 40% more iron than coconut - coconut has 2.4mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does coconut or pumpkin seeds contain more potassium?
Both coconut and pumpkin seeds are high in potassium. Pumpkin seed has 160% more potassium than coconut - coconut has 356mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.