Almond Butter vs. Coconut Cream
Nutrition comparison of Almond Butter 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 butter
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and coconut cream:
- Both almond butter and coconut cream are high in calories, dietary fiber, iron, potassium and saturated fat.
- Almond butter has more riboflavin, niacin and folate.
- Almond butter is an excellent source of Vitamin E, calcium and protein.
- Coconut cream has 65% less carbohydrates than almond butter.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) 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 almond butter and coconut cream are high in calories. Almond butter has 86% more calories than coconut cream - almond butter has 614 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, almond butter is heavier in protein, lighter in fat and similar to coconut cream for carbs. Almond butter has a macronutrient ratio of 13:11:76 and for coconut cream, 4:8:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Coconut Cream | |
|---|---|---|
| Protein | 13% | 4% |
| Carbohydrates | 11% | 8% |
| Fat | 76% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream has 65% less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.
dietary fiber
Both almond butter and coconut cream are high in dietary fiber. Almond butter has 368% more dietary fiber than coconut cream - almond butter has 10.3g of dietary fiber per 100 grams and coconut cream has 2.2g of dietary fiber.
sugar
Coconut cream has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Almond butter is an excellent source of protein and it has 477% more protein than coconut cream - almond butter has 21g of protein per 100 grams and coconut cream has 3.6g of protein.
Fat
saturated fat
Both almond butter and coconut cream are high in saturated fat. Coconut cream has 370% more saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and coconut cream has 30.8g of saturated fat.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than almond butter - coconut cream has 2.8mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Almond butter and coconut cream contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has more Vitamin E than coconut cream - almond butter has 24.2mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin, niacin and folate. Both almond butter and coconut cream contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Almond Butter | Coconut Cream | |
|---|---|---|
| Thiamin | 0.041 MG | 0.03 MG |
| Riboflavin | 0.939 MG | ~ |
| Niacin | 3.155 MG | 0.89 MG |
| Pantothenic acid | 0.318 MG | 0.261 MG |
| Vitamin B6 | 0.103 MG | 0.047 MG |
| Folate | 53 UG | 23 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 30 times more calcium than coconut cream - almond butter has 347mg of calcium per 100 grams and coconut cream has 11mg of calcium.
iron
Both almond butter and coconut cream are high in iron. Almond butter has 53% more iron than coconut cream - almond butter has 3.5mg of iron per 100 grams and coconut cream has 2.3mg of iron.
potassium
Both almond butter and coconut cream are high in potassium. Almond butter has 130% more potassium than coconut cream - almond butter has 748mg 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 butter has more linoleic acid than coconut cream per 100 grams.
| Almond Butter | Coconut Cream | |
|---|---|---|
| other omega 6 | 0.011 G | ~ |
| linoleic acid | 13.605 G | 0.379 G |
| Total | 13.616 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 Butter (Nuts, almond butter, plain, with salt added) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Almond Butter g
()
|
Daily Values (%) |
Coconut Cream g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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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 almond butter or coconut cream contain more calories in 100 grams?Both almond butter and coconut cream are high in calories. Almond butter has 90% more calories than coconut cream - almond butter has 614 calories in 100g and coconut cream has 330 calories.
Does almond butter or coconut cream contain more calcium?
Almond butter is a rich source of calcium and it has 30 times more calcium than coconut cream - almond butter has 347mg of calcium in 100 grams and coconut cream has 11mg of calcium.
Does almond butter or coconut cream contain more iron?
Both almond butter and coconut cream are high in iron. Almond butter has 50% more iron than coconut cream - almond butter has 3.5mg of iron in 100 grams and coconut cream has 2.3mg of iron.
Does almond butter or coconut cream contain more potassium?
Both almond butter and coconut cream are high in potassium. Almond butter has 130% more potassium than coconut cream - almond butter has 748mg of potassium in 100 grams and coconut cream has 325mg of potassium.