Coconut Oil vs. Pumpkin Puree
Nutrition comparison of Coconut Oil 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 oil
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and pumpkin puree:
- Pumpkin puree has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- 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 Oil (Oil, coconut) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut oil is high in calories and pumpkin puree has 96% less calories than coconut oil - pumpkin puree has 34 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, coconut oil is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Pumpkin Puree | |
|---|---|---|
| Protein | ~ | 11% |
| Carbohydrates | ~ | 82% |
| Fat | 100% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has less carbohydrates than pumpkin puree - pumpkin puree has 8.1g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than coconut oil - pumpkin puree has 2.9g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than pumpkin puree - pumpkin puree has 3.3g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Pumpkin puree has more protein than coconut oil - pumpkin puree has 1.1g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and pumpkin puree has 100% less saturated fat than coconut oil - pumpkin puree has 0.15g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and pumpkin puree are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than coconut oil - pumpkin puree has 4.2mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than coconut oil - pumpkin puree has 778ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Pumpkin puree and coconut oil contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Pumpkin puree and coconut oil contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Pumpkin puree has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Oil | 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 |
Minerals
calcium
Pumpkin puree has 25 times more calcium than coconut oil - pumpkin puree has 26mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Pumpkin puree has 26 times more iron than coconut oil - pumpkin puree has 1.4mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has more potassium than coconut oil - pumpkin puree has 206mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, coconut oil has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Coconut Oil | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.008 G |
| Total | 0.019 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than pumpkin puree per 100 grams.
| Coconut Oil | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.076 G | ~ |
| linoleic acid | 1.683 G | 0.007 G |
| Total | 1.759 G | 0.007 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 Oil (Oil, coconut) and Pumpkin Puree (Pumpkin, canned, without salt) .
Coconut Oil 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 oil contain more calories in 100 grams?Coconut oil is high in calories and pumpkin puree has 100% less calories than coconut oil - pumpkin puree has 34 calories in 100g and coconut oil has 892 calories.
Does pumpkin puree or coconut oil have more carbohydrates?
By weight, coconut oil has fewer carbohydrates than pumpkin puree - pumpkin puree has 8.1g of carbs for 100g and coconut oil has no carbs..