Coconut Cream vs. Walnut
Nutrition comparison of Coconut Cream and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut cream
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut cream and walnut:
- Both walnut and coconut cream are high in calories, dietary fiber, iron, potassium and saturated fat.
- Coconut cream has 51% less carbohydrates than walnut.
- Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and coconut cream are high in calories. Walnut has 98% more calories than coconut cream - walnut has 654 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, coconut cream is lighter in protein, heavier in fat and similar to walnut for carbs. Coconut cream has a macronutrient ratio of 4:8:89 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Cream | Walnut | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 8% | 8% |
| Fat | 89% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream has 51% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.
dietary fiber
Both walnut and coconut cream are high in dietary fiber. Walnut has 205% more dietary fiber than coconut cream - walnut has 6.7g of dietary fiber per 100 grams and coconut cream has 2.2g of dietary fiber.
sugar
Coconut cream has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Walnut is an excellent source of protein and it has 320% more protein than coconut cream - walnut has 15.2g of protein per 100 grams and coconut cream has 3.6g of protein.
Fat
saturated fat
Both walnut and coconut cream are high in saturated fat. Coconut cream has 402% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and coconut cream has 30.8g of saturated fat.
Vitamins
Vitamin C
Walnut and coconut cream contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and coconut cream has 2.8mg of Vitamin C.
Vitamin A
Walnut and coconut cream contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than coconut cream - walnut has 0.7mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Walnut and coconut cream contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both coconut cream and walnut contain significant amounts of niacin.
| Coconut Cream | Walnut | |
|---|---|---|
| Thiamin | 0.03 MG | 0.341 MG |
| Riboflavin | ~ | 0.15 MG |
| Niacin | 0.89 MG | 1.125 MG |
| Pantothenic acid | 0.261 MG | 0.57 MG |
| Vitamin B6 | 0.047 MG | 0.537 MG |
| Folate | 23 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 791% more calcium than coconut cream - walnut has 98mg of calcium per 100 grams and coconut cream has 11mg of calcium.
iron
Both walnut and coconut cream are high in iron. Walnut has 28% more iron than coconut cream - walnut has 2.9mg of iron per 100 grams and coconut cream has 2.3mg of iron.
potassium
Both walnut and coconut cream are high in potassium. Walnut has 36% more potassium than coconut cream - walnut has 441mg of potassium per 100 grams and coconut cream has 325mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than coconut cream per 100 grams.
| Coconut Cream | Walnut | |
|---|---|---|
| linoleic acid | 0.379 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.379 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Coconut Cream g
()
|
Daily Values (%) |
Walnut 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 walnut or coconut cream contain more calories in 100 grams?Both walnut and coconut cream are high in calories. Walnut has 100% more calories than coconut cream - walnut has 654 calories in 100g and coconut cream has 330 calories.
Does walnut or coconut cream contain more calcium?
Walnut is a rich source of calcium and it has 790% more calcium than coconut cream - walnut has 98mg of calcium in 100 grams and coconut cream has 11mg of calcium.
Does walnut or coconut cream contain more iron?
Both walnut and coconut cream are high in iron. Walnut has 30% more iron than coconut cream - walnut has 2.9mg of iron in 100 grams and coconut cream has 2.3mg of iron.
Does walnut or coconut cream contain more potassium?
Both walnut and coconut cream are high in potassium. Walnut has 40% more potassium than coconut cream - walnut has 441mg of potassium in 100 grams and coconut cream has 325mg of potassium.