Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
condensed milk
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in condensed milk and coconut cream:
Both coconut cream and condensed milk are high in calories. Coconut cream is very similar to condensed milk for calories - coconut cream has 330 calories per 100 grams and condensed milk has 321 calories.
For macronutrient ratios, condensed milk is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut cream per calorie. Condensed milk has a macronutrient ratio of 10:67:24 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Condensed Milk | Coconut Cream | |
|---|---|---|
| Protein | 10% | 4% |
| Carbohydrates | 67% | 8% |
| Fat | 24% | 88% |
| Alcohol | ~ | ~ |
Condensed milk is high in carbohydrates and coconut cream has 88% less carbohydrates than condensed milk - coconut cream has 6.7g of total carbs per 100 grams and condensed milk has 54.4g of carbohydrates.
Coconut cream is a great source of dietary fiber and it has more dietary fiber than condensed milk - coconut cream has 2.2g of dietary fiber per 100 grams and condensed milk does not contain significant amounts.
Condensed milk is high in sugar and coconut cream has less sugar than condensed milk - condensed milk has 54.4g of sugar per 100 grams and coconut cream does not contain significant amounts.
Condensed milk has 118% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and condensed milk has 7.9g of protein.
Both coconut cream and condensed milk are high in saturated fat. Coconut cream has 461% more saturated fat than condensed milk - coconut cream has 30.8g of saturated fat per 100 grams and condensed milk has 5.5g of saturated fat.
Coconut cream has less cholesterol than condensed milk - condensed milk has 34mg of cholesterol per 100 grams and coconut cream does not contain significant amounts.
Coconut cream and condensed milk contain similar amounts of Vitamin C - coconut cream has 2.8mg of Vitamin C per 100 grams and condensed milk has 2.6mg of Vitamin C.
Condensed milk has signficantly more Vitamin A than coconut cream - condensed milk has 74ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Condensed milk has more Vitamin D than coconut cream - condensed milk has 6iu of Vitamin D per 100 grams and coconut cream does not contain significant amounts.
Condensed milk and coconut cream contain similar amounts of Vitamin E - condensed milk has 0.16mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Condensed milk and coconut cream contain similar amounts of Vitamin K - condensed milk has 0.6ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
Condensed milk has more thiamin, riboflavin, pantothenic acid and Vitamin B12, however, coconut cream contains more niacin. Both condensed milk and coconut cream contain significant amounts of Vitamin B6 and folate.
| Condensed Milk | Coconut Cream | |
|---|---|---|
| Thiamin | 0.09 MG | 0.03 MG |
| Riboflavin | 0.416 MG | ~ |
| Niacin | 0.21 MG | 0.89 MG |
| Pantothenic acid | 0.75 MG | 0.261 MG |
| Vitamin B6 | 0.051 MG | 0.047 MG |
| Folate | 11 UG | 23 UG |
| Vitamin B12 | 0.44 UG | ~ |
Condensed milk is an excellent source of calcium and it has 24 times more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and condensed milk has 284mg of calcium.
Coconut cream is a great source of iron and it has 11 times more iron than condensed milk - coconut cream has 2.3mg of iron per 100 grams and condensed milk has 0.19mg of iron.
Both coconut cream and condensed milk are high in potassium. Condensed milk has 14% more potassium than coconut cream - coconut cream has 325mg of potassium per 100 grams and condensed milk has 371mg of potassium.
Comparing omega-6 fatty acids, both condensed milk and coconut cream contain significant amounts of linoleic acid.
| Condensed Milk | Coconut Cream | |
|---|---|---|
| linoleic acid | 0.216 G | 0.379 G |
| Total | 0.216 G | 0.379 G |
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: Condensed Milk (Milk, canned, condensed, sweetened) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Condensed Milk 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 | |||