Lentils vs. Coconut Cream
Nutrition comparison of Cooked Lentils and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and coconut cream:
- Both coconut cream and lentils are high in calories, dietary fiber, iron and potassium.
- Coconut cream has 67% less carbohydrates than lentil.
- Lentil has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) 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 lentils are high in calories. Coconut cream has 184% more calories than lentil - coconut cream has 330 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is much heavier in protein, much heavier in carbs and much lighter in fat compared to coconut cream per calorie. Lentils has a macronutrient ratio of 31:69:0 and for coconut cream, 4:8:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Coconut Cream | |
|---|---|---|
| Protein | 31% | 4% |
| Carbohydrates | 69% | 8% |
| Fat | ~ | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream has 67% less carbohydrates than lentil - coconut cream has 6.7g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both coconut cream and lentils are high in dietary fiber. Lentil has 259% more dietary fiber than coconut cream - coconut cream has 2.2g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Coconut cream has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Lentil is a great source of protein and it has 148% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and lentil has 100% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Coconut cream and lentils contain similar amounts of Vitamin C - coconut cream has 2.8mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Lentils and coconut cream contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Lentils and coconut cream contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Lentils and coconut cream contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Lentil has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both lentils and coconut cream contain significant amounts of niacin.
| Lentils | Coconut Cream | |
|---|---|---|
| Thiamin | 0.169 MG | 0.03 MG |
| Riboflavin | 0.073 MG | ~ |
| Niacin | 1.06 MG | 0.89 MG |
| Pantothenic acid | 0.638 MG | 0.261 MG |
| Vitamin B6 | 0.178 MG | 0.047 MG |
| Folate | 181 UG | 23 UG |
Minerals
calcium
Coconut cream and lentils contain similar amounts of calcium - coconut cream has 11mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both coconut cream and lentils are high in iron. Lentil has 46% more iron than coconut cream - coconut cream has 2.3mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both coconut cream and lentils are high in potassium. Lentil has 14% more potassium than coconut cream - coconut cream has 325mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut cream has more linoleic acid than lentil per 100 grams.
| Lentils | Coconut Cream | |
|---|---|---|
| linoleic acid | 0.137 G | 0.379 G |
| Total | 0.137 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Cooked Lentils g
()
|
Daily Values (%) |
Coconut Cream g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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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% |
|
UG % | |
| 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 coconut cream or lentils contain more calories in 100 grams?Both coconut cream and lentils are high in calories. Coconut cream has 180% more calories than lentil - coconut cream has 330 calories in 100g and lentil has 116 calories.
Is coconut cream or lentils better for protein?
Lentil is a great source of protein and it has 150% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and lentil has 9g of protein.
Does coconut cream or lentils have more carbohydrates?
By weight, coconut cream has 70% fewer carbohydrates than lentil - coconut cream has 6.7g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does coconut cream or lentils contain more iron?
Both coconut cream and lentils are high in iron. Lentil has 50% more iron than coconut cream - coconut cream has 2.3mg of iron in 100 grams and lentil has 3.3mg of iron.
Does coconut cream or lentils contain more potassium?
Both coconut cream and lentils are high in potassium. Lentil has 10% more potassium than coconut cream - coconut cream has 325mg of potassium in 100 grams and lentil has 369mg of potassium.