Banana vs. Coconut Cream
Nutrition comparison of Banana and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and coconut cream:
- Both coconut cream and banana are high in dietary fiber and potassium.
- Banana has more riboflavin and Vitamin B6.
- Coconut cream has 71% less carbohydrates than banana.
- Coconut cream is a great source of iron.
USDA sources for nutritional information: Banana (Bananas, raw) 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 banana has 73% less calories than coconut cream - coconut cream has 330 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is much heavier in carbs, much lighter in fat and similar to coconut cream for protein. Banana has a macronutrient ratio of 5:93:3 and for coconut cream, 4:8:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Coconut Cream | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 93% | 8% |
| Fat | 3% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream has 71% less carbohydrates than banana - coconut cream has 6.7g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both coconut cream and banana are high in dietary fiber. Coconut cream is very similar to coconut cream for dietary fiber - coconut cream has 2.2g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Coconut cream has less sugar than banana - banana has 12.2g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Coconut cream has 233% more protein than banana - coconut cream has 3.6g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and banana has 100% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 211% more Vitamin C than coconut cream - coconut cream has 2.8mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Banana and coconut cream contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Banana and coconut cream contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Banana and coconut cream contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Banana has more riboflavin and Vitamin B6. Both banana and coconut cream contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Banana | Coconut Cream | |
|---|---|---|
| Thiamin | 0.031 MG | 0.03 MG |
| Riboflavin | 0.073 MG | ~ |
| Niacin | 0.665 MG | 0.89 MG |
| Pantothenic acid | 0.334 MG | 0.261 MG |
| Vitamin B6 | 0.367 MG | 0.047 MG |
| Folate | 20 UG | 23 UG |
Minerals
calcium
Coconut cream and banana contain similar amounts of calcium - coconut cream has 11mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Coconut cream is a great source of iron and it has 777% more iron than banana - coconut cream has 2.3mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both coconut cream and banana are high in potassium. Coconut cream is very similar to coconut cream for potassium - coconut cream has 325mg of potassium per 100 grams and banana has 358mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut cream has more linoleic acid than banana per 100 grams.
| Banana | Coconut Cream | |
|---|---|---|
| linoleic acid | 0.046 G | 0.379 G |
| Total | 0.046 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: Banana (Bananas, raw) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Banana 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 banana contain more calories in 100 grams?Coconut cream is high in calories and banana has 70% less calories than coconut cream - coconut cream has 330 calories in 100g and banana has 89 calories.
Does coconut cream or banana have more carbohydrates?
By weight, coconut cream has 70% fewer carbohydrates than banana - coconut cream has 6.7g of carbs for 100g and banana has 22.8g of carbohydrates.
Does coconut cream or banana contain more potassium?
Both coconut cream and banana are high in potassium. Coconut cream is very similar to coconut cream for potassium - coconut cream has 325mg of potassium in 100 grams and banana has 358mg of potassium.