Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut cream
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut cream and whey protein powder:
Both coconut cream and whey protein powder are high in calories. Whey protein powder has a little more calories (7%) than coconut cream by weight - coconut cream has 330 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, coconut cream is much lighter in protein, much heavier in fat and similar to whey protein powder for carbs. Coconut cream has a macronutrient ratio of 4:8:89 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Cream | Whey Protein Powder | |
|---|---|---|
| Protein | 4% | 89% |
| Carbohydrates | 8% | 7% |
| Fat | 89% | 4% |
| Alcohol | ~ | ~ |
Coconut cream and whey protein powder contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both coconut cream and whey protein powder are high in dietary fiber. Whey protein powder has 41% more dietary fiber than coconut cream - coconut cream has 2.2g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder is an excellent source of protein and it has 20 times more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and whey protein powder has 78.1g of protein.
Coconut cream is high in saturated fat and whey protein powder has 97% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Coconut cream has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and coconut cream does not contain significant amounts.
Coconut cream has more Vitamin C than whey protein powder - coconut cream has 2.8mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, coconut cream contains more pantothenic acid. Both coconut cream and whey protein powder contain significant amounts of niacin and folate.
| Coconut Cream | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.03 MG | 0.609 MG |
| Riboflavin | ~ | 2.017 MG |
| Niacin | 0.89 MG | 1.136 MG |
| Pantothenic acid | 0.261 MG | ~ |
| Vitamin B6 | 0.047 MG | 0.607 MG |
| Folate | 23 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Whey protein powder is an excellent source of calcium and it has 41 times more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Coconut cream is a great source of iron and it has 102% more iron than whey protein powder - coconut cream has 2.3mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both coconut cream and whey protein powder are high in potassium. Whey protein powder has 54% more potassium than coconut cream - coconut cream has 325mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
Comparing omega-6 fatty acids, both coconut cream and whey protein powder contain significant amounts of linoleic acid.
| Coconut Cream | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.379 G | 0.264 G |
| Total | 0.379 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Coconut Cream g
()
|
Daily Values (%) |
Whey Protein Powder g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
|
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
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 | |||