Ingredient swap
Pumpkin Seeds vs Shredded Coconut
Pumpkin Seeds has 30.2 g protein and 559 calories per 100 g; shredded coconut has 6.9 g and 660. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of pumpkin seeds (129 g) ≈ 1½ cup of shredded coconut.
Side by side
| Per 100 g | Pumpkin Seeds | Shredded Coconut |
|---|---|---|
| Calories | 559 better | 660 |
| Protein | 30.2 gbetter | 6.9 g |
| Carbs | 10.7 gbetter | 23.7 g |
| Fat | 49 g | 64.5 g |
| Fiber | 6 g | 16.3 gbetter |
| Sugar | 1.4 gbetter | 7.4 g |
| Sodium | 7 mgbetter | 37 mg |
| 1 cup weighs | 129 g | 80 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use shredded coconut instead of pumpkin seeds?
Swap by weight, not by cup: 1 cup of pumpkin seeds (129 g) ≈ 1½ cup of shredded coconut.
Which has more protein?
Pumpkin Seeds, with 30.2 g per 100 g versus 6.9 g.
Which has fewer calories?
Pumpkin Seeds, with 559 calories per 100 g.