Coconut Milk vs. Heavy Cream
Nutrition comparison of Coconut Milk and Heavy Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
heavy cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and heavy cream:
- Both heavy cream and coconut milk are high in calcium.
- Coconut milk has signficantly less cholesterol than heavy cream.
- Heavy cream has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Heavy cream is an excellent source of Vitamin A.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Heavy Cream (Cream, fluid, heavy whipping) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Heavy cream is high in calories and coconut milk has 91% less calories than heavy cream - heavy cream has 340 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much heavier in carbs, much lighter in fat and similar to heavy cream for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for heavy cream, 3:3:94 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Heavy Cream | |
|---|---|---|
| Protein | 3% | 3% |
| Carbohydrates | 37% | 3% |
| Fat | 60% | 94% |
| Alcohol | ~ | ~ |
carbohydrates
Both heavy cream and coconut milk are low in carbohydrates - heavy cream has 2.8g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in heavy cream and coconut milk are both made of 100% sugar.
sugar
Heavy cream and coconut milk contain similar amounts of sugar - heavy cream has 2.9g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Heavy cream has 12 times more protein than coconut milk - heavy cream has 2.8g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Heavy cream is high in saturated fat and coconut milk has 91% less saturated fat than heavy cream - heavy cream has 23g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
trans fat
Coconut milk has less trans fat than heavy cream - heavy cream has 1.2g of trans fat per 100 grams and coconut milk does not contain significant amounts.
cholesterol
Coconut milk has signficantly less cholesterol than heavy cream - heavy cream has 113mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin C
Heavy cream and coconut milk contain similar amounts of Vitamin C - heavy cream has 0.6mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Heavy cream is an excellent source of Vitamin A and it has 552% more Vitamin A than coconut milk - heavy cream has 411ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Heavy cream has 50% more Vitamin D than coconut milk - heavy cream has 63iu of Vitamin D per 100 grams and coconut milk has 42iu of Vitamin D.
Vitamin E
Heavy cream has more Vitamin E than coconut milk - heavy cream has 0.92mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Heavy cream and coconut milk contain similar amounts of Vitamin K - heavy cream has 3.2ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Heavy cream has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Heavy Cream | |
|---|---|---|
| Thiamin | ~ | 0.02 MG |
| Riboflavin | ~ | 0.188 MG |
| Niacin | ~ | 0.064 MG |
| Pantothenic acid | ~ | 0.495 MG |
| Vitamin B6 | ~ | 0.035 MG |
| Folate | ~ | 4 UG |
| Vitamin B12 | 1.25 UG | 0.16 UG |
Minerals
calcium
Both heavy cream and coconut milk are high in calcium. Coconut milk has 185% more calcium than heavy cream - heavy cream has 66mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Heavy cream and coconut milk contain similar amounts of iron - heavy cream has 0.1mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Heavy cream has 400% more potassium than coconut milk - heavy cream has 95mg of potassium per 100 grams and coconut milk has 19mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Coconut Milk or Heavy Cream .
Note: The specific food items compared are: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Heavy Cream (Cream, fluid, heavy whipping) .
Coconut Milk g
()
|
Daily Values (%) |
Heavy 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 % |
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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 heavy cream or coconut milk contain more calories in 100 grams?Heavy cream is high in calories and coconut milk has 90% less calories than heavy cream - heavy cream has 340 calories in 100g and coconut milk has 31 calories.
Does heavy cream or coconut milk have more carbohydrates?
By weight, both heavy cream and coconut milk are low in carbohydrates - heavy cream has 2.8g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in heavy cream and coconut milk are both made of 100% sugar.
Does heavy cream or coconut milk contain more calcium?
Both heavy cream and coconut milk are high in calcium. Coconut milk has 190% more calcium than heavy cream - heavy cream has 66mg of calcium in 100 grams and coconut milk has 188mg of calcium.