Heavy Cream vs. Coconut Oil
Nutrition comparison of Heavy Cream and Coconut Oil
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 oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in heavy cream and coconut oil:
- Both heavy cream and coconut oil are high in calories and saturated fat.
- Coconut oil has 43.1 times less trans fat than heavy cream.
- Coconut oil has signficantly less cholesterol than heavy cream.
- Heavy cream has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Heavy cream has signficantly more Vitamin D than coconut oil.
- Heavy cream is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Heavy Cream (Cream, fluid, heavy whipping) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both heavy cream and coconut oil are high in calories. Coconut oil has 162% more calories than heavy cream - heavy cream has 340 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, heavy cream is lighter in fat and similar to coconut oil for protein and carbs. Heavy cream has a macronutrient ratio of 3:3:94 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Heavy Cream | Coconut Oil | |
|---|---|---|
| Protein | 3% | ~ |
| Carbohydrates | 3% | ~ |
| Fat | 94% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both heavy cream and coconut oil are low in carbohydrates - heavy cream has 2.8g of total carbs per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than heavy cream - heavy cream has 2.9g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Heavy cream has more protein than coconut oil - heavy cream has 2.8g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both heavy cream and coconut oil are high in saturated fat. Coconut oil has 258% more saturated fat than heavy cream - heavy cream has 23g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Coconut oil has 43.1 times less trans fat than heavy cream - heavy cream has 1.2g of trans fat per 100 grams and coconut oil has 0.03g of trans fat.
cholesterol
Coconut oil has signficantly less cholesterol than heavy cream - heavy cream has 113mg of cholesterol per 100 grams and coconut oil does not contain significant amounts.
Vitamins
Vitamin C
Heavy cream and coconut oil contain similar amounts of Vitamin C - heavy cream has 0.6mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin A
Heavy cream is an excellent source of Vitamin A and it has more Vitamin A than coconut oil - heavy cream has 411ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin D
Heavy cream has signficantly more Vitamin D than coconut oil - heavy cream has 63iu of Vitamin D per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Heavy cream and coconut oil contain similar amounts of Vitamin E - heavy cream has 0.92mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Heavy cream and coconut oil contain similar amounts of Vitamin K - heavy cream has 3.2ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Heavy cream has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Heavy Cream | Coconut Oil | |
|---|---|---|
| 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 | 0.16 UG | ~ |
Minerals
calcium
Heavy cream is an excellent source of calcium and it has 65 times more calcium than coconut oil - heavy cream has 66mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Heavy cream and coconut oil contain similar amounts of iron - heavy cream has 0.1mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Heavy cream has more potassium than coconut oil - heavy cream has 95mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, heavy cream has more alpha linoleic acid (ALA) and DPA than coconut oil per 100 grams.
| Heavy Cream | Coconut Oil | |
|---|---|---|
| alpha linoleic acid | 0.128 G | 0.019 G |
| EPA | 0.009 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.157 G | 0.019 G |
omega 6s
Comparing omega-6 fatty acids, both heavy cream and coconut oil contain significant amounts of linoleic acid.
| Heavy Cream | Coconut Oil | |
|---|---|---|
| other omega 6 | 0.047 G | 0.076 G |
| linoleic acid | 1.294 G | 1.683 G |
| Total | 1.341 G | 1.759 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 Oil .
Note: The specific food items compared are: Heavy Cream (Cream, fluid, heavy whipping) and Coconut Oil (Oil, coconut) .
Heavy Cream g
()
|
Daily Values (%) |
Coconut Oil 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 % |
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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 % |
|
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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 oil contain more calories in 100 grams?Both heavy cream and coconut oil are high in calories. Coconut oil has 160% more calories than heavy cream - heavy cream has 340 calories in 100g and coconut oil has 892 calories.
Does heavy cream or coconut oil contain more calcium?
Heavy cream is a rich source of calcium and it has 65 times more calcium than coconut oil - heavy cream has 66mg of calcium in 100 grams and coconut oil has 1mg of calcium.