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.
Detailed nutritional comparison of coconut and pumpkin puree is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Coconut src
Image of Pumpkin Puree src

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) .

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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.

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