Peanuts vs. Coconut Cream
Nutrition comparison of Peanuts and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and coconut cream:
- Both coconut cream and peanuts are high in calories, dietary fiber, potassium and saturated fat.
- Coconut cream has 69% less carbohydrates than peanut.
- Coconut cream is a great source of iron.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut has signficantly more Vitamin E than coconut cream.
- Peanut is a great source of calcium.
- Peanut is an excellent source of protein.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without 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 peanuts are high in calories. Peanut has 78% more calories than coconut cream - coconut cream has 330 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is heavier in protein, heavier in carbs and lighter in fat compared to coconut cream per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Coconut Cream | |
|---|---|---|
| Protein | 16% | 4% |
| Carbohydrates | 14% | 8% |
| Fat | 71% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream has 69% less carbohydrates than peanut - coconut cream has 6.7g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both coconut cream and peanuts are high in dietary fiber. Peanut has 282% more dietary fiber than coconut cream - coconut cream has 2.2g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Coconut cream has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Peanut is an excellent source of protein and it has 571% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Both coconut cream and peanuts are high in saturated fat. Coconut cream has 298% more saturated fat than peanut - coconut cream has 30.8g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and coconut cream are low in trans fat - peanut has 0.03g of trans fat per 100 grams and coconut cream does not contain significant amounts.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than peanut - coconut cream has 2.8mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has signficantly more Vitamin E than coconut cream - peanut has 4.9mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Peanuts | Coconut Cream | |
|---|---|---|
| Thiamin | 0.152 MG | 0.03 MG |
| Riboflavin | 0.197 MG | ~ |
| Niacin | 14.355 MG | 0.89 MG |
| Pantothenic acid | 1.011 MG | 0.261 MG |
| Vitamin B6 | 0.466 MG | 0.047 MG |
| Folate | 97 UG | 23 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 427% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Coconut cream is a great source of iron and it has 44% more iron than peanut - coconut cream has 2.3mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both coconut cream and peanuts are high in potassium. Peanut has 95% more potassium than coconut cream - coconut cream has 325mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than coconut cream per 100 grams.
| Peanuts | Coconut Cream | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.379 G |
| Total | 9.719 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Peanuts 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 % |
|
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 % |
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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 % |
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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 % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 coconut cream or peanuts contain more calories in 100 grams?Both coconut cream and peanuts are high in calories. Peanut has 80% more calories than coconut cream - coconut cream has 330 calories in 100g and peanut has 587 calories.
Does coconut cream or peanuts contain more potassium?
Both coconut cream and peanuts are high in potassium. Peanut has 100% more potassium than coconut cream - coconut cream has 325mg of potassium in 100 grams and peanut has 634mg of potassium.