Heavy Cream vs. Coconut
Nutrition comparison of Heavy Cream and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
heavy cream
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in heavy cream and coconut:
- Both coconut and heavy cream are high in calories and saturated fat.
- Coconut has more thiamin, niacin and folate, however, heavy cream contains more riboflavin and Vitamin B12.
- Coconut has signficantly less cholesterol than heavy cream.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Heavy cream has 4.3 times less carbohydrates than coconut.
- Heavy cream has signficantly more Vitamin D than coconut.
- Heavy cream is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Heavy Cream (Cream, fluid, heavy whipping) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and heavy cream are high in calories. Coconut has a little more calories (4%) than heavy cream by weight - coconut has 354 calories per 100 grams and heavy cream has 340 calories.
For macronutrient ratios, heavy cream is lighter in carbs, heavier in fat and similar to coconut for protein. Heavy cream has a macronutrient ratio of 3:3:94 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Heavy Cream | Coconut | |
|---|---|---|
| Protein | 3% | 4% |
| Carbohydrates | 3% | 16% |
| Fat | 94% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Heavy cream has 4.3 times less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and heavy cream has 2.8g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in heavy cream comprise of 100% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than heavy cream - coconut has 9g of dietary fiber per 100 grams and heavy cream does not contain significant amounts.
sugar
Coconut and heavy cream contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and heavy cream has 2.9g of sugar.
Protein
protein
Coconut and heavy cream contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and heavy cream has 2.8g of protein.
Fat
saturated fat
Both coconut and heavy cream are high in saturated fat. Coconut has 29% more saturated fat than heavy cream - coconut has 29.7g of saturated fat per 100 grams and heavy cream has 23g of saturated fat.
trans fat
Coconut has less trans fat than heavy cream - heavy cream has 1.2g of trans fat per 100 grams and coconut does not contain significant amounts.
cholesterol
Coconut has signficantly less cholesterol than heavy cream - heavy cream has 113mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has 450% more Vitamin C than heavy cream - coconut has 3.3mg of Vitamin C per 100 grams and heavy cream has 0.6mg of Vitamin C.
Vitamin A
Heavy cream is an excellent source of Vitamin A and it has more Vitamin A than coconut - heavy cream has 411ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin D
Heavy cream has signficantly more Vitamin D than coconut - heavy cream has 63iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and heavy cream contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and heavy cream has 0.92mg of Vitamin E.
Vitamin K
Coconut and heavy cream contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and heavy cream has 3.2ug of Vitamin K.
The B Vitamins
Coconut has more thiamin, niacin and folate, however, heavy cream contains more riboflavin and Vitamin B12. Both heavy cream and coconut contain significant amounts of pantothenic acid and Vitamin B6.
| Heavy Cream | Coconut | |
|---|---|---|
| Thiamin | 0.02 MG | 0.066 MG |
| Riboflavin | 0.188 MG | 0.02 MG |
| Niacin | 0.064 MG | 0.54 MG |
| Pantothenic acid | 0.495 MG | 0.3 MG |
| Vitamin B6 | 0.035 MG | 0.054 MG |
| Folate | 4 UG | 26 UG |
| Vitamin B12 | 0.16 UG | ~ |
Minerals
calcium
Heavy cream is an excellent source of calcium and it has 371% more calcium than coconut - coconut has 14mg of calcium per 100 grams and heavy cream has 66mg of calcium.
iron
Coconut is a great source of iron and it has 23 times more iron than heavy cream - coconut has 2.4mg of iron per 100 grams and heavy cream has 0.1mg of iron.
potassium
Coconut is an excellent source of potassium and it has 275% more potassium than heavy cream - coconut has 356mg of potassium per 100 grams and heavy cream has 95mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, heavy cream has more linoleic acid than coconut per 100 grams.
| Heavy Cream | Coconut | |
|---|---|---|
| other omega 6 | 0.039 G | ~ |
| linoleic acid | 1.294 G | 0.366 G |
| Total | 1.333 G | 0.366 G |
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 Heavy Cream or Coconut .
Note: The specific food items compared are: Heavy Cream (Cream, fluid, heavy whipping) and Coconut (Nuts, coconut meat, raw) .
Heavy Cream g
()
|
Daily Values (%) |
Coconut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
|
MG % | |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or heavy cream contain more calories in 100 grams?Both coconut and heavy cream are high in calories. Coconut has a little more calories ( 0%) than heavy cream by weight - coconut has 354 calories in 100g and heavy cream has 340 calories.
Does coconut or heavy cream contain more calcium?
Heavy cream is a rich source of calcium and it has 370% more calcium than coconut - coconut has 14mg of calcium in 100 grams and heavy cream has 66mg of calcium.
Does coconut or heavy cream contain more potassium?
Coconut is a rich source of potassium and it has 280% more potassium than heavy cream - coconut has 356mg of potassium in 100 grams and heavy cream has 95mg of potassium.