Avocado vs. Coconut Cream
Nutrition comparison of Avocado and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and coconut cream:
- Both coconut cream and avocado are high in calories, dietary fiber and potassium.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Coconut cream is a great source of iron.
USDA sources for nutritional information: Avocado (Avocados, raw, California) 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 coconut cream and avocado are high in calories. Coconut cream has 98% more calories than avocado - coconut cream has 330 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is heavier in carbs, lighter in fat and similar to coconut cream for protein. Avocado has a macronutrient ratio of 4:19:77 and for coconut cream, 4:8:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Coconut Cream | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 19% | 8% |
| Fat | 77% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream and avocado contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both coconut cream and avocado are high in dietary fiber. Avocado has 209% more dietary fiber than coconut cream - coconut cream has 2.2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado and coconut cream contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Coconut cream has 85% more protein than avocado - coconut cream has 3.6g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and avocado has 93% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 214% more Vitamin C than coconut cream - coconut cream has 2.8mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than coconut cream - avocado has 7ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Avocado has more Vitamin E than coconut cream - avocado has 2mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than coconut cream - avocado has 21ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Coconut Cream | |
|---|---|---|
| Thiamin | 0.075 MG | 0.03 MG |
| Riboflavin | 0.143 MG | ~ |
| Niacin | 1.912 MG | 0.89 MG |
| Pantothenic acid | 1.463 MG | 0.261 MG |
| Vitamin B6 | 0.287 MG | 0.047 MG |
| Folate | 89 UG | 23 UG |
Minerals
calcium
Coconut cream and avocado contain similar amounts of calcium - coconut cream has 11mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Coconut cream is a great source of iron and it has 274% more iron than avocado - coconut cream has 2.3mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both coconut cream and avocado are high in potassium. Avocado has 56% more potassium than coconut cream - coconut cream has 325mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than coconut cream per 100 grams.
| Avocado | Coconut Cream | |
|---|---|---|
| linoleic acid | 1.674 G | 0.379 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Avocado 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 avocado contain more calories in 100 grams?Both coconut cream and avocado are high in calories. Coconut cream has 100% more calories than avocado - coconut cream has 330 calories in 100g and avocado has 167 calories.
Does coconut cream or avocado contain more potassium?
Both coconut cream and avocado are high in potassium. Avocado has 60% more potassium than coconut cream - coconut cream has 325mg of potassium in 100 grams and avocado has 507mg of potassium.