Almond Milk vs. Coconut Cream
Nutrition comparison of Almond Milk and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and coconut cream:
- Almond milk has signficantly more Vitamin E than coconut cream.
- Almond milk is an excellent source of calcium.
- Coconut cream has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, almond milk contains more riboflavin.
- Coconut cream is a great source of dietary fiber and iron.
- Coconut cream is an excellent source of potassium.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut cream is high in calories and almond milk has 95% less calories than coconut cream - coconut cream has 330 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut cream per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Coconut Cream | |
|---|---|---|
| Protein | 10% | 4% |
| Carbohydrates | 34% | 8% |
| Fat | 56% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream and almond milk contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
dietary fiber
Coconut cream is a great source of dietary fiber and it has 1000% more dietary fiber than almond milk - coconut cream has 2.2g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.
sugar
Almond milk and coconut cream contain similar amounts of sugar - almond milk has 0.81g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Coconut cream has 808% more protein than almond milk - coconut cream has 3.6g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and almond milk has 100% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than almond milk - coconut cream has 2.8mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has more Vitamin D than coconut cream - almond milk has 41iu of Vitamin D per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Almond milk has signficantly more Vitamin E than coconut cream - almond milk has 6.3mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Coconut cream has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, almond milk contains more riboflavin.
| Almond Milk | Coconut Cream | |
|---|---|---|
| Thiamin | ~ | 0.03 MG |
| Riboflavin | 0.01 MG | ~ |
| Niacin | 0.07 MG | 0.89 MG |
| Pantothenic acid | 0.01 MG | 0.261 MG |
| Vitamin B6 | ~ | 0.047 MG |
| Folate | 1 UG | 23 UG |
Minerals
calcium
Almond milk is an excellent source of calcium and it has 15 times more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Coconut cream is a great source of iron and it has 714% more iron than almond milk - coconut cream has 2.3mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Coconut cream is an excellent source of potassium and it has 385% more potassium than almond milk - coconut cream has 325mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both almond milk and coconut cream contain significant amounts of linoleic acid.
| Almond Milk | Coconut Cream | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 0.252 G | 0.379 G |
| Total | 0.253 G | 0.379 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Almond Milk g
()
|
Daily Values (%) |
Coconut Cream 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 cream or almond milk contain more calories in 100 grams?Coconut cream is high in calories and almond milk has 100% less calories than coconut cream - coconut cream has 330 calories in 100g and almond milk has 15 calories.
Does coconut cream or almond milk have more carbohydrates?
By weight, coconut cream and almond milk contain similar amounts of carbs - coconut cream has 6.7g of carbs for 100g and almond milk has 1.3g of carbohydrates.
Does coconut cream or almond milk contain more calcium?
Almond milk is a rich source of calcium and it has 15 times more calcium than coconut cream - coconut cream has 11mg of calcium in 100 grams and almond milk has 184mg of calcium.
Does coconut cream or almond milk contain more potassium?
Coconut cream is a rich source of potassium and it has 390% more potassium than almond milk - coconut cream has 325mg of potassium in 100 grams and almond milk has 67mg of potassium.