Almonds vs. Coconut Cream
Nutrition comparison of Almonds and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and coconut cream:
- Both almonds and coconut cream are high in calories, dietary fiber, iron and potassium.
- Almond has more thiamin, riboflavin, niacin and Vitamin B6.
- Almond is an excellent source of Vitamin E, calcium and protein.
- Coconut cream has 69% less carbohydrates than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) 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
Both almonds and coconut cream are high in calories. Almond has 75% more calories than coconut cream - almond has 579 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, almonds is heavier in protein, heavier in carbs and lighter in fat compared to coconut cream per calorie. Almonds has a macronutrient ratio of 14:14:73 and for coconut cream, 4:8:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Coconut Cream | |
|---|---|---|
| Protein | 14% | 4% |
| Carbohydrates | 14% | 8% |
| Fat | 73% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream has 69% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.
dietary fiber
Both almonds and coconut cream are high in dietary fiber. Almond has 468% more dietary fiber than coconut cream - almond has 12.5g of dietary fiber per 100 grams and coconut cream has 2.2g of dietary fiber.
sugar
Coconut cream has less sugar than almond - almond has 4.4g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Almond is an excellent source of protein and it has 483% more protein than coconut cream - almond has 21.2g of protein per 100 grams and coconut cream has 3.6g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and almond has 88% less saturated fat than coconut cream - almond has 3.8g of saturated fat per 100 grams and coconut cream has 30.8g of saturated fat.
trans fat
Both almonds and coconut cream are low in trans fat - almond has 0.02g of trans fat per 100 grams and coconut cream does not contain significant amounts.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than almond - coconut cream has 2.8mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and coconut cream contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than coconut cream - almond has 25.6mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and Vitamin B6. Both almonds and coconut cream contain significant amounts of pantothenic acid and folate.
| Almonds | Coconut Cream | |
|---|---|---|
| Thiamin | 0.205 MG | 0.03 MG |
| Riboflavin | 1.138 MG | ~ |
| Niacin | 3.618 MG | 0.89 MG |
| Pantothenic acid | 0.471 MG | 0.261 MG |
| Vitamin B6 | 0.137 MG | 0.047 MG |
| Folate | 44 UG | 23 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 23 times more calcium than coconut cream - almond has 269mg of calcium per 100 grams and coconut cream has 11mg of calcium.
iron
Both almonds and coconut cream are high in iron. Almond has 63% more iron than coconut cream - almond has 3.7mg of iron per 100 grams and coconut cream has 2.3mg of iron.
potassium
Both almonds and coconut cream are high in potassium. Almond has 126% more potassium than coconut cream - almond has 733mg of potassium per 100 grams and coconut cream has 325mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than coconut cream per 100 grams.
| Almonds | Coconut Cream | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.379 G |
| Total | 12.326 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: Almonds (Nuts, almonds) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Almonds 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 almonds or coconut cream contain more calories in 100 grams?Both almonds and coconut cream are high in calories. Almond has 80% more calories than coconut cream - almond has 579 calories in 100g and coconut cream has 330 calories.
Does almonds or coconut cream contain more calcium?
Almond is a rich source of calcium and it has 23 times more calcium than coconut cream - almond has 269mg of calcium in 100 grams and coconut cream has 11mg of calcium.
Does almonds or coconut cream contain more iron?
Both almonds and coconut cream are high in iron. Almond has 60% more iron than coconut cream - almond has 3.7mg of iron in 100 grams and coconut cream has 2.3mg of iron.
Does almonds or coconut cream contain more potassium?
Both almonds and coconut cream are high in potassium. Almond has 130% more potassium than coconut cream - almond has 733mg of potassium in 100 grams and coconut cream has 325mg of potassium.