Quinoa vs. Coconut Cream
Nutrition comparison of Cooked Quinoa and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and coconut cream:
- Both quinoa and coconut cream are high in calories and dietary fiber.
- Coconut cream has 69% less carbohydrates than quinoa.
- Coconut cream is a great source of iron.
- Coconut cream is an excellent source of potassium.
- Quinoa has more thiamin, riboflavin and Vitamin B6, however, coconut cream contains more pantothenic acid.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) 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 quinoa and coconut cream are high in calories. Coconut cream has 175% more calories than quinoa - quinoa has 120 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, quinoa is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut cream per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Coconut Cream | |
|---|---|---|
| Protein | 15% | 4% |
| Carbohydrates | 71% | 8% |
| Fat | 15% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream has 69% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.
dietary fiber
Both quinoa and coconut cream are high in dietary fiber. Quinoa has 27% more dietary fiber than coconut cream - quinoa has 2.8g of dietary fiber per 100 grams and coconut cream has 2.2g of dietary fiber.
sugar
Quinoa and coconut cream contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Quinoa and coconut cream contain similar amounts of protein - quinoa has 4.4g of protein per 100 grams and coconut cream has 3.6g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and quinoa has 99% less saturated fat than coconut cream - quinoa has 0.23g of saturated fat per 100 grams and coconut cream has 30.8g of saturated fat.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than quinoa - coconut cream has 2.8mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Quinoa and coconut cream contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Quinoa has more Vitamin E than coconut cream - quinoa has 0.63mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, riboflavin and Vitamin B6, however, coconut cream contains more pantothenic acid. Both quinoa and coconut cream contain significant amounts of niacin and folate.
| Quinoa | Coconut Cream | |
|---|---|---|
| Thiamin | 0.107 MG | 0.03 MG |
| Riboflavin | 0.11 MG | ~ |
| Niacin | 0.412 MG | 0.89 MG |
| Pantothenic acid | ~ | 0.261 MG |
| Vitamin B6 | 0.123 MG | 0.047 MG |
| Folate | 42 UG | 23 UG |
Minerals
calcium
Quinoa and coconut cream contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and coconut cream has 11mg of calcium.
iron
Coconut cream is a great source of iron and it has 53% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and coconut cream has 2.3mg of iron.
potassium
Coconut cream is an excellent source of potassium and it has 89% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and coconut cream has 325mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than coconut cream per 100 grams.
| Quinoa | Coconut Cream | |
|---|---|---|
| linoleic acid | 0.974 G | 0.379 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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: Quinoa (Quinoa, cooked) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Cooked Quinoa 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 quinoa or coconut cream contain more calories in 100 grams?Both quinoa and coconut cream are high in calories. Coconut cream has 180% more calories than quinoa - quinoa has 120 calories in 100g and coconut cream has 330 calories.
Does quinoa or coconut cream have more carbohydrates?
By weight, coconut cream has 70% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and coconut cream has 6.7g of carbohydrates.
Does quinoa or coconut cream contain more potassium?
Coconut cream is a rich source of potassium and it has 90% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and coconut cream has 325mg of potassium.