Peanut Butter vs. Coconut Cream
Nutrition comparison of Peanut Butter and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and coconut cream:
- Both coconut cream and peanut butter are high in calories, dietary fiber, potassium and saturated fat.
- Coconut cream has 69% less carbohydrates than peanut butter.
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than coconut cream.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of protein.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) 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 peanut butter are high in calories. Peanut butter has 78% more calories than coconut cream - coconut cream has 330 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, heavier in carbs and lighter in fat compared to coconut cream per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Coconut Cream | |
|---|---|---|
| Protein | 15% | 4% |
| Carbohydrates | 14% | 8% |
| Fat | 71% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream has 69% less carbohydrates than peanut butter - coconut cream has 6.7g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both coconut cream and peanut butter are high in dietary fiber. Peanut butter has 264% more dietary fiber than coconut cream - coconut cream has 2.2g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Coconut cream has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Peanut butter is an excellent source of protein and it has 563% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both coconut cream and peanut butter are high in saturated fat. Coconut cream has 304% more saturated fat than peanut butter - coconut cream has 30.8g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than peanut butter - coconut cream has 2.8mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than coconut cream - peanut butter has 6.3mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Peanut butter and coconut cream contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Peanut Butter | Coconut Cream | |
|---|---|---|
| Thiamin | 0.106 MG | 0.03 MG |
| Riboflavin | 0.111 MG | ~ |
| Niacin | 13.696 MG | 0.89 MG |
| Pantothenic acid | 1.118 MG | 0.261 MG |
| Vitamin B6 | 0.418 MG | 0.047 MG |
| Folate | 92 UG | 23 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 309% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Coconut cream and peanut butter contain similar amounts of iron - coconut cream has 2.3mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both coconut cream and peanut butter are high in potassium. Peanut butter has 129% more potassium than coconut cream - coconut cream has 325mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than coconut cream per 100 grams.
| Peanut Butter | Coconut Cream | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 0.379 G |
| Total | 14.494 G | 0.379 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 Peanut Butter or Coconut Cream .
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Peanut Butter 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 | |||
FAQ
Does coconut cream or peanut butter contain more calories in 100 grams?Both coconut cream and peanut butter are high in calories. Peanut butter has 80% more calories than coconut cream - coconut cream has 330 calories in 100g and peanut butter has 589 calories.
Does coconut cream or peanut butter contain more potassium?
Both coconut cream and peanut butter are high in potassium. Peanut butter has 130% more potassium than coconut cream - coconut cream has 325mg of potassium in 100 grams and peanut butter has 745mg of potassium.