Coconut vs. Pumpkin Puree
Nutrition comparison of Coconut 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
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and pumpkin puree:
- Both pumpkin puree and coconut are high in dietary fiber and potassium.
- Coconut has more thiamin and folate, however, pumpkin puree contains more riboflavin.
- Coconut is a great source of iron.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and pumpkin puree has 90% less calories than coconut - pumpkin puree has 34 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Coconut has a macronutrient ratio of 4:16:80 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Pumpkin Puree | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 16% | 82% |
| Fat | 80% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 47% less carbohydrates than coconut - pumpkin puree has 8.1g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both pumpkin puree and coconut are high in dietary fiber. Coconut has 210% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Pumpkin puree and coconut contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 203% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and pumpkin puree has 100% less saturated fat than coconut - pumpkin puree has 0.15g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and coconut contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than coconut - pumpkin puree has 778ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Pumpkin puree and coconut contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Pumpkin puree and coconut contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Coconut has more thiamin and folate, however, pumpkin puree contains more riboflavin. Both coconut and pumpkin puree contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Coconut | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.066 MG | 0.024 MG |
| Riboflavin | 0.02 MG | 0.054 MG |
| Niacin | 0.54 MG | 0.367 MG |
| Pantothenic acid | 0.3 MG | 0.4 MG |
| Vitamin B6 | 0.054 MG | 0.056 MG |
| Folate | 26 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 86% more calcium than coconut - pumpkin puree has 26mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 75% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both pumpkin puree and coconut are high in potassium. Coconut has 73% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than pumpkin puree per 100 grams.
| Coconut | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.366 G | 0.007 G |
| Total | 0.366 G | 0.007 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Coconut or Pumpkin Puree .
Note: The specific food items compared are: Coconut (Nuts, coconut meat, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Coconut 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 contain more calories in 100 grams?Coconut is high in calories and pumpkin puree has 90% less calories than coconut - pumpkin puree has 34 calories in 100g and coconut has 354 calories.
Does pumpkin puree or coconut have more carbohydrates?
By weight, pumpkin puree has 50% fewer carbohydrates than coconut - pumpkin puree has 8.1g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does pumpkin puree or coconut contain more potassium?
Both pumpkin puree and coconut are high in potassium. Coconut has 70% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and coconut has 356mg of potassium.