Coconut Cream vs. Pumpkin Seeds
Nutrition comparison of Coconut Cream 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 cream
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut cream and pumpkin seeds:
- Both pumpkin seeds and coconut cream are high in calories, dietary fiber, iron and potassium.
- Pumpkin seed has more riboflavin, however, coconut cream contains more niacin, 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 Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) 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 pumpkin seeds and coconut cream are high in calories. Pumpkin seed has 35% more calories than coconut cream - pumpkin seed has 446 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, coconut cream is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Coconut cream has a macronutrient ratio of 4:8:88 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Cream | Pumpkin Seeds | |
|---|---|---|
| Protein | 4% | 16% |
| Carbohydrates | 8% | 46% |
| Fat | 88% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and coconut cream has 88% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.
dietary fiber
Both pumpkin seeds and coconut cream are high in dietary fiber. Pumpkin seed has 736% more dietary fiber than coconut cream - pumpkin seed has 18.4g of dietary fiber per 100 grams and coconut cream has 2.2g of dietary fiber.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 411% more protein than coconut cream - pumpkin seed has 18.6g of protein per 100 grams and coconut cream has 3.6g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and pumpkin seed has 88% less saturated fat than coconut cream - pumpkin seed has 3.7g of saturated fat per 100 grams and coconut cream has 30.8g of saturated fat.
Vitamins
Vitamin C
Coconut cream has 833% more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and coconut cream has 2.8mg of Vitamin C.
Vitamin A
Pumpkin seeds and coconut cream contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Pumpkin seed has more riboflavin, however, coconut cream contains more niacin, pantothenic acid and folate. Both coconut cream and pumpkin seeds contain significant amounts of thiamin and Vitamin B6.
| Coconut Cream | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.03 MG | 0.034 MG |
| Riboflavin | ~ | 0.052 MG |
| Niacin | 0.89 MG | 0.286 MG |
| Pantothenic acid | 0.261 MG | 0.056 MG |
| Vitamin B6 | 0.047 MG | 0.037 MG |
| Folate | 23 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 400% more calcium than coconut cream - pumpkin seed has 55mg of calcium per 100 grams and coconut cream has 11mg of calcium.
iron
Both pumpkin seeds and coconut cream are high in iron. Pumpkin seed has 45% more iron than coconut cream - pumpkin seed has 3.3mg of iron per 100 grams and coconut cream has 2.3mg of iron.
potassium
Both pumpkin seeds and coconut cream are high in potassium. Pumpkin seed has 183% more potassium than coconut cream - pumpkin seed has 919mg of potassium per 100 grams and coconut cream has 325mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than coconut cream per 100 grams.
| Coconut Cream | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.379 G | 8.759 G |
| Total | 0.379 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 Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Coconut Cream g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 seeds or coconut cream contain more calories in 100 grams?Both pumpkin seeds and coconut cream are high in calories. Pumpkin seed has 40% more calories than coconut cream - pumpkin seed has 446 calories in 100g and coconut cream has 330 calories.
Does pumpkin seeds or coconut cream have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and coconut cream has 90% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and coconut cream has 6.7g of carbohydrates.
Does pumpkin seeds or coconut cream contain more iron?
Both pumpkin seeds and coconut cream are high in iron. Pumpkin seed has 50% more iron than coconut cream - pumpkin seed has 3.3mg of iron in 100 grams and coconut cream has 2.3mg of iron.
Does pumpkin seeds or coconut cream contain more potassium?
Both pumpkin seeds and coconut cream are high in potassium. Pumpkin seed has 180% more potassium than coconut cream - pumpkin seed has 919mg of potassium in 100 grams and coconut cream has 325mg of potassium.