Coconut vs. Coconut Cream
Nutrition comparison of Coconut 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
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and coconut cream:
- Both coconut and coconut cream are high in calories, dietary fiber, iron, potassium and saturated fat.
- Coconut cream has 56% less carbohydrates than coconut.
- Coconut has more riboflavin.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) 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 and coconut cream are high in calories. Coconut has a little more calories (7%) than coconut cream by weight - coconut has 354 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, coconut is heavier in carbs, lighter in fat and similar to coconut cream for protein. Coconut has a macronutrient ratio of 4:16:80 and for coconut cream, 4:8:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Coconut Cream | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 16% | 8% |
| Fat | 80% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream has 56% less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.
dietary fiber
Both coconut and coconut cream are high in dietary fiber. Coconut has 309% more dietary fiber than coconut cream - coconut has 9g of dietary fiber per 100 grams and coconut cream has 2.2g of dietary fiber.
sugar
Coconut cream has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Coconut and coconut cream contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and coconut cream has 3.6g of protein.
Fat
saturated fat
Both coconut and coconut cream are high in saturated fat. Coconut cream has a little more saturated fat (4%) than coconut by weight - coconut has 29.7g of saturated fat per 100 grams and coconut cream has 30.8g of saturated fat.
Vitamins
Vitamin C
Coconut and coconut cream contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and coconut cream has 2.8mg of Vitamin C.
Vitamin E
Coconut and coconut cream contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Coconut and coconut cream contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Coconut has more riboflavin. Both coconut and coconut cream contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut | Coconut Cream | |
|---|---|---|
| Thiamin | 0.066 MG | 0.03 MG |
| Riboflavin | 0.02 MG | ~ |
| Niacin | 0.54 MG | 0.89 MG |
| Pantothenic acid | 0.3 MG | 0.261 MG |
| Vitamin B6 | 0.054 MG | 0.047 MG |
| Folate | 26 UG | 23 UG |
Minerals
calcium
Coconut and coconut cream contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and coconut cream has 11mg of calcium.
iron
Both coconut and coconut cream are high in iron. Coconut has a little more iron (7%) than coconut cream by weight - coconut has 2.4mg of iron per 100 grams and coconut cream has 2.3mg of iron.
potassium
Both coconut and coconut cream are high in potassium. Coconut has a little more potassium (10%) than coconut cream by weight - coconut has 356mg of potassium per 100 grams and coconut cream has 325mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both coconut and coconut cream contain significant amounts of linoleic acid.
| Coconut | Coconut Cream | |
|---|---|---|
| linoleic acid | 0.366 G | 0.379 G |
| Total | 0.366 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: Coconut (Nuts, coconut meat, raw) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Coconut 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 or coconut cream contain more calories in 100 grams?Both coconut and coconut cream are high in calories. Coconut has a little more calories ( 10%) than coconut cream by weight - coconut has 354 calories in 100g and coconut cream has 330 calories.
Does coconut or coconut cream contain more iron?
Both coconut and coconut cream are high in iron. Coconut has a little more iron ( 10%) than coconut cream by weight - coconut has 2.4mg of iron in 100 grams and coconut cream has 2.3mg of iron.
Does coconut or coconut cream contain more potassium?
Both coconut and coconut cream are high in potassium. Coconut has a little more potassium ( 10%) than coconut cream by weight - coconut has 356mg of potassium in 100 grams and coconut cream has 325mg of potassium.