Olive Oil vs. Coconut Cream
Nutrition comparison of Olive Oil and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and coconut cream:
- Both coconut cream and olive oil are high in calories and saturated fat.
- Coconut cream has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Coconut cream is a great source of dietary fiber and iron.
- Coconut cream is an excellent source of potassium.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) 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 coconut cream and olive oil are high in calories. Olive oil has 168% more calories than coconut cream - coconut cream has 330 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, lighter in carbs and heavier in fat compared to coconut cream per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for coconut cream, 4:8:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Coconut Cream | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 8% |
| Fat | 100% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than coconut cream - coconut cream has 6.7g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Coconut cream is a great source of dietary fiber and it has more dietary fiber than olive oil - coconut cream has 2.2g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Coconut cream has more protein than olive oil - coconut cream has 3.6g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both coconut cream and olive oil are high in saturated fat. Coconut cream has 123% more saturated fat than olive oil - coconut cream has 30.8g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than olive oil - coconut cream has 2.8mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has more Vitamin E than coconut cream - olive oil has 14.4mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Olive oil has more Vitamin K than coconut cream - olive oil has 60.2ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Coconut cream has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Coconut Cream | |
|---|---|---|
| Thiamin | ~ | 0.03 MG |
| Niacin | ~ | 0.89 MG |
| Pantothenic acid | ~ | 0.261 MG |
| Vitamin B6 | ~ | 0.047 MG |
| Folate | ~ | 23 UG |
Minerals
calcium
Coconut cream has 1000% more calcium than olive oil - coconut cream has 11mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Coconut cream is a great source of iron and it has 307% more iron than olive oil - coconut cream has 2.3mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Coconut cream is an excellent source of potassium and it has 324 times more potassium than olive oil - coconut cream has 325mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than coconut cream per 100 grams.
| Olive Oil | Coconut Cream | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.379 G |
| Total | 10.176 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: Olive Oil (Oil, olive, salad or cooking) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Olive Oil 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 coconut cream or olive oil contain more calories in 100 grams?Both coconut cream and olive oil are high in calories. Olive oil has 170% more calories than coconut cream - coconut cream has 330 calories in 100g and olive oil has 884 calories.
Does coconut cream or olive oil contain more potassium?
Coconut cream is a rich source of potassium and it has 324 times more potassium than olive oil - coconut cream has 325mg of potassium in 100 grams and olive oil has 1mg of potassium.