Coconut Cream vs. Pine Nut
Nutrition comparison of Coconut Cream and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut cream
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut cream and pine nut:
- Both coconut cream and pine nut are high in calories, dietary fiber, iron and potassium.
- Pine nut has more thiamin, riboflavin and niacin.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of protein.
USDA sources for nutritional information: Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut cream and pine nut are high in calories. Pine nut has 104% more calories than coconut cream - coconut cream has 330 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, coconut cream is lighter in protein, heavier in fat and similar to pine nut for carbs. Coconut cream has a macronutrient ratio of 4:8:89 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Cream | Pine Nut | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 8% | 7% |
| Fat | 89% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream has 49% less carbohydrates than pine nut - coconut cream has 6.7g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both coconut cream and pine nut are high in dietary fiber. Pine nut has 68% more dietary fiber than coconut cream - coconut cream has 2.2g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Coconut cream has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Pine nut 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 pine nut has 13.7g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and pine nut has 84% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Coconut cream and pine nut contain similar amounts of Vitamin C - coconut cream has 2.8mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Pine nut and coconut cream contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has more Vitamin E than coconut cream - pine nut has 9.3mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Pine nut has more Vitamin K than coconut cream - pine nut has 53.9ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Pine nut has more thiamin, riboflavin and niacin. Both coconut cream and pine nut contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Coconut Cream | Pine Nut | |
|---|---|---|
| Thiamin | 0.03 MG | 0.364 MG |
| Riboflavin | ~ | 0.227 MG |
| Niacin | 0.89 MG | 4.387 MG |
| Pantothenic acid | 0.261 MG | 0.313 MG |
| Vitamin B6 | 0.047 MG | 0.094 MG |
| Folate | 23 UG | 34 UG |
Minerals
calcium
Coconut cream and pine nut contain similar amounts of calcium - coconut cream has 11mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both coconut cream and pine nut are high in iron. Pine nut has 143% more iron than coconut cream - coconut cream has 2.3mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both coconut cream and pine nut are high in potassium. Pine nut has 84% more potassium than coconut cream - coconut cream has 325mg of potassium per 100 grams and pine nut has 597mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than coconut cream per 100 grams.
| Coconut Cream | Pine Nut | |
|---|---|---|
| linoleic acid | 0.379 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.379 G | 33.202 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: Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) and Pine Nut (Nuts, pine nuts, dried) .
Coconut Cream g
()
|
Daily Values (%) |
Pine Nut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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5% | selenium | 5% |
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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 pine nut contain more calories in 100 grams?Both coconut cream and pine nut are high in calories. Pine nut has 100% more calories than coconut cream - coconut cream has 330 calories in 100g and pine nut has 673 calories.
Does coconut cream or pine nut contain more iron?
Both coconut cream and pine nut are high in iron. Pine nut has 140% more iron than coconut cream - coconut cream has 2.3mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does coconut cream or pine nut contain more potassium?
Both coconut cream and pine nut are high in potassium. Pine nut has 80% more potassium than coconut cream - coconut cream has 325mg of potassium in 100 grams and pine nut has 597mg of potassium.