Coconut Water vs. Coconut Cream
Nutrition comparison of Coconut Water and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and coconut cream:
- Coconut cream has more niacin, pantothenic acid, Vitamin B6 and folate.
- Coconut cream is a great source of dietary fiber and iron.
- Coconut cream is an excellent source of potassium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) 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 coconut water has 95% less calories than coconut cream - coconut cream has 330 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is much heavier in carbs, much lighter in fat and similar to coconut cream for protein. Coconut water has a macronutrient ratio of 5:95:0 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Coconut Cream | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 95% | 8% |
| Fat | ~ | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream and coconut water contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Coconut cream is a great source of dietary fiber and it has more dietary fiber than coconut water - coconut cream has 2.2g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut cream has less sugar than coconut water - coconut water has 3.9g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Coconut cream has 15 times more protein than coconut water - coconut cream has 3.6g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and coconut water has less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has 254% more Vitamin C than coconut cream - coconut cream has 2.8mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
The B Vitamins
Coconut cream has more niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and coconut cream contain significant amounts of thiamin.
| Coconut Water | Coconut Cream | |
|---|---|---|
| Thiamin | 0.03 MG | 0.03 MG |
| Niacin | ~ | 0.89 MG |
| Pantothenic acid | ~ | 0.261 MG |
| Vitamin B6 | ~ | 0.047 MG |
| Folate | ~ | 23 UG |
Minerals
calcium
Coconut cream and coconut water contain similar amounts of calcium - coconut cream has 11mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Coconut cream is a great source of iron and it has 75 times more iron than coconut water - coconut cream has 2.3mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut cream is an excellent source of potassium and it has 97% more potassium than coconut water - coconut cream has 325mg of potassium per 100 grams and coconut water has 165mg of potassium.
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: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Coconut Water 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 coconut water contain more calories in 100 grams?Coconut cream is high in calories and coconut water has 100% less calories than coconut cream - coconut cream has 330 calories in 100g and coconut water has 18 calories.
Does coconut cream or coconut water have more carbohydrates?
By weight, coconut cream and coconut water contain similar amounts of carbs - coconut cream has 6.7g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does coconut cream or coconut water contain more potassium?
Coconut cream is a rich source of potassium and it has 100% more potassium than coconut water - coconut cream has 325mg of potassium in 100 grams and coconut water has 165mg of potassium.