Granola vs. Coconut Cream
Nutrition comparison of Granola and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and coconut cream:
- Both coconut cream and granola are high in calories, dietary fiber, iron and potassium.
- Coconut cream has signficantly less sugar than granola.
- Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Granola is an excellent source of Vitamin E, calcium and protein.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) 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 granola are high in calories. Granola has 48% more calories than coconut cream - coconut cream has 330 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut cream per calorie. Granola has a macronutrient ratio of 11:44:45 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Coconut Cream | |
|---|---|---|
| Protein | 11% | 4% |
| Carbohydrates | 44% | 8% |
| Fat | 45% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and coconut cream has 88% less carbohydrates than granola - coconut cream has 6.7g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both coconut cream and granola are high in dietary fiber. Granola has 305% more dietary fiber than coconut cream - coconut cream has 2.2g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Coconut cream has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Granola is an excellent source of protein and it has 277% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and granola has 87% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and coconut cream are low in trans fat - granola has 0.02g of trans fat per 100 grams and coconut cream does not contain significant amounts.
Vitamins
Vitamin C
Coconut cream and granola contain similar amounts of Vitamin C - coconut cream has 2.8mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Granola and coconut cream contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has more Vitamin E than coconut cream - granola has 11.1mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Granola has more Vitamin K than coconut cream - granola has 5.3ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Granola | Coconut Cream | |
|---|---|---|
| Thiamin | 0.548 MG | 0.03 MG |
| Riboflavin | 0.354 MG | ~ |
| Niacin | 2.739 MG | 0.89 MG |
| Pantothenic acid | 0.752 MG | 0.261 MG |
| Vitamin B6 | 0.37 MG | 0.047 MG |
| Folate | 84 UG | 23 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 591% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both coconut cream and granola are high in iron. Granola has 73% more iron than coconut cream - coconut cream has 2.3mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both coconut cream and granola are high in potassium. Granola has 66% more potassium than coconut cream - coconut cream has 325mg of potassium per 100 grams and granola has 539mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than coconut cream per 100 grams.
| Granola | Coconut Cream | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.379 G |
| Total | 7.247 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: Granola (Cereals ready-to-eat, granola, homemade) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Granola g
()
|
Daily Values (%) |
Coconut Cream g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 cream or granola contain more calories in 100 grams?Both coconut cream and granola are high in calories. Granola has 50% more calories than coconut cream - coconut cream has 330 calories in 100g and granola has 489 calories.
Does coconut cream or granola have more carbohydrates?
By weight, granola is high in carbohydrates and coconut cream has 90% fewer carbohydrates than granola - coconut cream has 6.7g of carbs for 100g and granola has 53.9g of carbohydrates.
Does coconut cream or granola contain more calcium?
Granola is a rich source of calcium and it has 590% more calcium than coconut cream - coconut cream has 11mg of calcium in 100 grams and granola has 76mg of calcium.
Does coconut cream or granola contain more iron?
Both coconut cream and granola are high in iron. Granola has 70% more iron than coconut cream - coconut cream has 2.3mg of iron in 100 grams and granola has 4mg of iron.
Does coconut cream or granola contain more potassium?
Both coconut cream and granola are high in potassium. Granola has 70% more potassium than coconut cream - coconut cream has 325mg of potassium in 100 grams and granola has 539mg of potassium.