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. 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 4:8:88 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 | 88% | 84% |
Alcohol | ~ | ~ |
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.
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.
Coconut cream has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and coconut cream does not contain significant amounts.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 Coconut Cream or Walnut .
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
()
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Daily Values (%) |
Walnut 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 % | |
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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% |
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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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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 % | |
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5% | calcium | 5% |
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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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MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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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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UG % | |
G % |
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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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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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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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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||