Nuts Coconut Meat (Raw)vsPumpkin and Squash Seeds
Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g. Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g Pumpkin and Squash Seeds has more protein, Nuts Coconut Meat (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Coconut Meat (Raw) vs Pumpkin and Squash Seeds
Go with Nuts Coconut Meat (Raw) at just 354 kcal per 100g — 37% fewer calories.
Pumpkin and Squash Seeds packs 30.2g of protein per 100g (22% of calories from protein) — the better pick for muscle growth and recovery.
Pumpkin and Squash Seeds is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Pumpkin and Squash Seeds provides 809mg of potassium per 100g — important for muscle function and hydration.
Pumpkin and Squash Seeds has 8.8mg of iron per 100g — important for energy and preventing anemia.
Pumpkin and Squash Seeds edges ahead overall with more protein, less sugar, less saturated fat, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Nuts Coconut Meat (Raw)
High in saturated fat with 29.7g per 100g, which is worth watching if you are managing heart health or cholesterol.
Pumpkin and Squash Seeds
High in saturated fat with 8.66g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 559 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Coconut Meat | Seeds Pumpkin And Squash Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 354kcal18% | 559kcal28% | <0.1kcal |
| Protein | 3.3g7% | 30g60% | <0.1g |
| Total Fat | 34g43% | 49g63% | <0.1g |
| Saturated Fat | 30g149% | 8.7g43% | +21g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 15g6% | 11g4% | +4.5g |
| Dietary Fiber | 9.0g32% | 6.0g21% | +3.0g |
| Sugars | 6.2g | 1.4g | +4.8g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 3.3mg4% | 1.9mg2% | +1.4mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.24mg2% | 2.2mg15% | <0.1mg |
| Vitamin K | 0.20mcg0% | 7.3mcg6% | <0.1mcg |
| Vitamin B6 | <0.1mg3% | 0.14mg8% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 26mcg7% | 58mcg14% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | 0.27mg23% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | 0.15mg12% | <0.1mg |
| Niacin (B3) | 0.54mg3% | 5.0mg31% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 20mg1% | 7.0mg0% | +13mg |
| Calcium | 14mg1% | 46mg4% | <0.1mg |
| Iron | 2.4mg14% | 8.8mg49% | <0.1mg |
| Potassium | 356mg8% | 809mg17% | <0.1mg |
| Phosphorus | 113mg9% | 1230mg98% | <0.1mg |
| Magnesium | 32mg8% | 592mg141% | <0.1mg |
| Zinc | 1.1mg10% | 7.8mg71% | <0.1mg |
| Copper | 0.43mg48% | 1.3mg149% | <0.1mg |
| Manganese | 1.5mg65% | 4.5mg197% | <0.1mg |
| Selenium | 10mcg18% | 9.4mcg17% | +0.70mcg |
🔬Nutritional Analysis
Calories: Nuts Coconut Meat (Raw) is significantly lower in calories at just 354 kcal per 100g compared to 559 kcal for Pumpkin and Squash Seeds — that's 58% fewer calories, making Nuts Coconut Meat (Raw) the better choice for calorie-conscious diets.
Protein: Pumpkin and Squash Seeds provides more protein with 30.2g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Pumpkin and Squash Seeds offers better value for building and maintaining muscle.
Fat: Nuts Coconut Meat (Raw) is the leaner option with 33.5g of total fat per 100g compared to 49g. Pumpkin and Squash Seeds has less saturated fat (8.66g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Pumpkin and Squash Seeds: 1mcg vs 0mcg), Vitamin K (Pumpkin and Squash Seeds: 7.3mcg vs 0.2mcg), Vitamin E (Pumpkin and Squash Seeds: 2.18mg vs 0.24mg).
Key Minerals: Notable mineral differences include Magnesium (Pumpkin and Squash Seeds: 592mg vs 32mg), Phosphorus (Pumpkin and Squash Seeds: 1230mg vs 113mg), Zinc (Pumpkin and Squash Seeds: 7.81mg vs 1.1mg).
Diet Suitability: Pumpkin and Squash Seeds fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Coconut Meat (Raw) or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Nuts Coconut Meat (Raw) or Pumpkin and Squash Seeds?
- Nuts Coconut Meat (Raw) is lower in calories with 354 kcal per 100g versus 559 kcal.
- Is Nuts Coconut Meat (Raw) or Pumpkin and Squash Seeds healthier?
- It depends on your goals. Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein per 100g, while Pumpkin and Squash Seeds has 559 calories and 30.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Coconut Meat (Raw) or Pumpkin and Squash Seeds?
- Nuts Coconut Meat (Raw) is leaner with 33.5g of fat per 100g compared to 49g.
- Which has more fiber, Nuts Coconut Meat (Raw) or Pumpkin and Squash Seeds?
- Nuts Coconut Meat (Raw) has more fiber with 9g per 100g compared to 6g.