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.
Detailed nutritional comparison of coconut and raw pumpkin seeds 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.


Image of Coconut src
Image of Raw Pumpkin Seeds src

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

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G Water G
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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.

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