Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashew butter
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashew butter and coconut cream:
Both cashew butter and coconut cream are high in calories. Cashew butter has 78% more calories than coconut cream - cashew butter has 587 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, cashew butter is heavier in protein, heavier in carbs and lighter in fat compared to coconut cream per calorie. Cashew butter has a macronutrient ratio of 11:18:71 and for coconut cream, 4:8:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashew Butter | Coconut Cream | |
|---|---|---|
| Protein | 11% | 4% |
| Carbohydrates | 18% | 8% |
| Fat | 71% | 89% |
| Alcohol | ~ | ~ |
Coconut cream has 3.1 times less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.
Cashew butter and coconut cream contain similar amounts of dietary fiber - cashew butter has 2g of dietary fiber per 100 grams and coconut cream has 2.2g of dietary fiber.
Cashew butter is an excellent source of protein and it has 384% more protein than coconut cream - cashew butter has 17.6g of protein per 100 grams and coconut cream has 3.6g of protein.
Both cashew butter and coconut cream are high in saturated fat. Coconut cream has 215% more saturated fat than cashew butter - cashew butter has 9.8g of saturated fat per 100 grams and coconut cream has 30.8g of saturated fat.
Coconut cream has more Vitamin C than cashew butter - coconut cream has 2.8mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.
Cashew butter has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both cashew butter and coconut cream contain significant amounts of niacin.
| Cashew Butter | Coconut Cream | |
|---|---|---|
| Thiamin | 0.312 MG | 0.03 MG |
| Riboflavin | 0.187 MG | ~ |
| Niacin | 1.599 MG | 0.89 MG |
| Pantothenic acid | 1.201 MG | 0.261 MG |
| Vitamin B6 | 0.252 MG | 0.047 MG |
| Folate | 68 UG | 23 UG |
Cashew butter is a great source of calcium and it has 291% more calcium than coconut cream - cashew butter has 43mg of calcium per 100 grams and coconut cream has 11mg of calcium.
Both cashew butter and coconut cream are high in iron. Cashew butter has 121% more iron than coconut cream - cashew butter has 5mg of iron per 100 grams and coconut cream has 2.3mg of iron.
Both cashew butter and coconut cream are high in potassium. Cashew butter has 68% more potassium than coconut cream - cashew butter has 546mg of potassium per 100 grams and coconut cream has 325mg of potassium.
Comparing omega-6 fatty acids, cashew butter has more linoleic acid than coconut cream per 100 grams.
| Cashew Butter | Coconut Cream | |
|---|---|---|
| linoleic acid | 8.166 G | 0.379 G |
| Total | 8.166 G | 0.379 G |
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: Cashew Butter (Nuts, cashew butter, plain, without salt added) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Cashew Butter 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 | |||