Coconut vs. Raw Pumpkin Seeds
Nutrition comparison of Coconut and Raw 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
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and raw pumpkin seeds:
- Both coconut and raw pumpkin seeds are high in calories, dietary fiber, iron, potassium and saturated fat.
- Raw pumpkin seed has 3.4 times less sugar than coconut.
- Raw pumpkin seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, coconut contains more pantothenic acid.
- Raw pumpkin seed is a great source of calcium.
- Raw pumpkin seed is an excellent source of protein.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and raw pumpkin seeds are high in calories. Raw pumpkin seed has 58% more calories than coconut - coconut has 354 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, coconut is lighter in protein, heavier in carbs and heavier in fat compared to raw pumpkin seeds per calorie. Coconut has a macronutrient ratio of 4:16:80 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 4% | 20% |
| Carbohydrates | 16% | 7% |
| Fat | 80% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and raw pumpkin seeds contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both coconut and raw pumpkin seeds are high in dietary fiber. Coconut has 50% more dietary fiber than raw pumpkin seed - coconut has 9g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Raw pumpkin seed has 3.4 times less sugar than coconut - coconut has 6.2g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Raw pumpkin seed is an excellent source of protein and it has 808% more protein than coconut - coconut has 3.3g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Both coconut and raw pumpkin seeds are high in saturated fat. Coconut has 243% more saturated fat than raw pumpkin seed - coconut has 29.7g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Coconut and raw pumpkin seeds contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Raw pumpkin seeds and coconut contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Raw pumpkin seed has 808% more Vitamin E than coconut - coconut has 0.24mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Coconut and raw pumpkin seeds contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, coconut contains more pantothenic acid.
| Coconut | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.066 MG | 0.273 MG |
| Riboflavin | 0.02 MG | 0.153 MG |
| Niacin | 0.54 MG | 4.987 MG |
| Pantothenic acid | 0.3 MG | ~ |
| Vitamin B6 | 0.054 MG | 0.143 MG |
| Folate | 26 UG | 58 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 229% more calcium than coconut - coconut has 14mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both coconut and raw pumpkin seeds are high in iron. Raw pumpkin seed has 263% more iron than coconut - coconut has 2.4mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both coconut and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 127% more potassium than coconut - coconut has 356mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than coconut per 100 grams.
| Coconut | Raw Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.366 G | 20.71 G |
| other omega 6 | ~ | 0.131 G |
| Total | 0.366 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Coconut g
()
|
Daily Values (%) |
Raw 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 raw pumpkin seeds contain more calories in 100 grams?Both coconut and raw pumpkin seeds are high in calories. Raw pumpkin seed has 60% more calories than coconut - coconut has 354 calories in 100g and raw pumpkin seed has 559 calories.
Does coconut or raw pumpkin seeds contain more iron?
Both coconut and raw pumpkin seeds are high in iron. Raw pumpkin seed has 260% more iron than coconut - coconut has 2.4mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does coconut or raw pumpkin seeds contain more potassium?
Both coconut and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 130% more potassium than coconut - coconut has 356mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.