Cashews vs. Coconut Cream
Nutrition comparison of Cashews and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and coconut cream:
- Both cashews and coconut cream are high in calories, dietary fiber, iron, potassium and saturated fat.
- Cashew has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Cashew is an excellent source of protein.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) 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 cashews and coconut cream are high in calories. Cashew has 68% more calories than coconut cream - cashew has 553 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, cashews is heavier in protein, heavier in carbs and much lighter in fat compared to coconut cream per calorie. Cashews has a macronutrient ratio of 13:21:67 and for coconut cream, 4:8:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Coconut Cream | |
|---|---|---|
| Protein | 13% | 4% |
| Carbohydrates | 21% | 8% |
| Fat | 67% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and coconut cream has 78% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.
dietary fiber
Both cashews and coconut cream are high in dietary fiber. Cashew has 50% more dietary fiber than coconut cream - cashew has 3.3g of dietary fiber per 100 grams and coconut cream has 2.2g of dietary fiber.
sugar
Coconut cream has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Cashew is an excellent source of protein and it has 402% more protein than coconut cream - cashew has 18.2g of protein per 100 grams and coconut cream has 3.6g of protein.
Fat
saturated fat
Both cashews and coconut cream are high in saturated fat. Coconut cream has 295% more saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and coconut cream has 30.8g of saturated fat.
Vitamins
Vitamin C
Cashews and coconut cream contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and coconut cream has 2.8mg of Vitamin C.
Vitamin E
Cashew has more Vitamin E than coconut cream - cashew has 0.9mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Cashew has more Vitamin K than coconut cream - cashew has 34.1ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both cashews and coconut cream contain significant amounts of niacin and folate.
| Cashews | Coconut Cream | |
|---|---|---|
| Thiamin | 0.423 MG | 0.03 MG |
| Riboflavin | 0.058 MG | ~ |
| Niacin | 1.062 MG | 0.89 MG |
| Pantothenic acid | 0.864 MG | 0.261 MG |
| Vitamin B6 | 0.417 MG | 0.047 MG |
| Folate | 25 UG | 23 UG |
Minerals
calcium
Cashew has 236% more calcium than coconut cream - cashew has 37mg of calcium per 100 grams and coconut cream has 11mg of calcium.
iron
Both cashews and coconut cream are high in iron. Cashew has 193% more iron than coconut cream - cashew has 6.7mg of iron per 100 grams and coconut cream has 2.3mg of iron.
potassium
Both cashews and coconut cream are high in potassium. Cashew has 103% more potassium than coconut cream - cashew has 660mg of potassium per 100 grams and coconut cream has 325mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than coconut cream per 100 grams.
| Cashews | Coconut Cream | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.379 G |
| Total | 8.048 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: Cashews (Nuts, cashew nuts, raw) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Cashews 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 cashews or coconut cream contain more calories in 100 grams?Both cashews and coconut cream are high in calories. Cashew has 70% more calories than coconut cream - cashew has 553 calories in 100g and coconut cream has 330 calories.
Does cashews or coconut cream contain more iron?
Both cashews and coconut cream are high in iron. Cashew has 190% more iron than coconut cream - cashew has 6.7mg of iron in 100 grams and coconut cream has 2.3mg of iron.
Does cashews or coconut cream contain more potassium?
Both cashews and coconut cream are high in potassium. Cashew has 100% more potassium than coconut cream - cashew has 660mg of potassium in 100 grams and coconut cream has 325mg of potassium.