Coconut Cream vs. Pistachio
Nutrition comparison of Coconut Cream and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut cream
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut cream and pistachio:
- Both pistachio and coconut cream are high in calories, dietary fiber, iron, potassium and saturated fat.
- Coconut cream has signficantly less carbohydrates than pistachio.
- Pistachio has more thiamin, riboflavin, Vitamin B6 and folate.
- Pistachio 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and coconut cream are high in calories. Pistachio has 73% more calories than coconut cream - pistachio has 572 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, coconut cream is lighter in protein, lighter in carbs and heavier in fat compared to pistachio per calorie. Coconut cream has a macronutrient ratio of 4:8:88 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Cream | Pistachio | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 8% | 19% |
| Fat | 88% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.
dietary fiber
Both pistachio and coconut cream are high in dietary fiber. Pistachio has 368% more dietary fiber than coconut cream - pistachio has 10.3g of dietary fiber per 100 grams and coconut cream has 2.2g of dietary fiber.
sugar
Coconut cream has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Pistachio is an excellent source of protein and it has 480% more protein than coconut cream - pistachio has 21.1g of protein per 100 grams and coconut cream has 3.6g of protein.
Fat
saturated fat
Both pistachio and coconut cream are high in saturated fat. Coconut cream has 445% more saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and coconut cream has 30.8g of saturated fat.
Vitamins
Vitamin C
Pistachio and coconut cream contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and coconut cream has 2.8mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than coconut cream - pistachio has 13ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Pistachio has more Vitamin E than coconut cream - pistachio has 2.2mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Pistachio has more Vitamin K than coconut cream - pistachio has 13.2ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin, riboflavin, Vitamin B6 and folate. Both coconut cream and pistachio contain significant amounts of niacin and pantothenic acid.
| Coconut Cream | Pistachio | |
|---|---|---|
| Thiamin | 0.03 MG | 0.695 MG |
| Riboflavin | ~ | 0.234 MG |
| Niacin | 0.89 MG | 1.373 MG |
| Pantothenic acid | 0.261 MG | 0.513 MG |
| Vitamin B6 | 0.047 MG | 1.122 MG |
| Folate | 23 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 873% more calcium than coconut cream - pistachio has 107mg of calcium per 100 grams and coconut cream has 11mg of calcium.
iron
Both pistachio and coconut cream are high in iron. Pistachio has 77% more iron than coconut cream - pistachio has 4mg of iron per 100 grams and coconut cream has 2.3mg of iron.
potassium
Both pistachio and coconut cream are high in potassium. Pistachio has 210% more potassium than coconut cream - pistachio has 1007mg of potassium per 100 grams and coconut cream has 325mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than coconut cream per 100 grams.
| Coconut Cream | Pistachio | |
|---|---|---|
| linoleic acid | 0.379 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.379 G | 13.13 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Coconut Cream g
()
|
Daily Values (%) |
Pistachio g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
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% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pistachio or coconut cream contain more calories in 100 grams?Both pistachio and coconut cream are high in calories. Pistachio has 70% more calories than coconut cream - pistachio has 572 calories in 100g and coconut cream has 330 calories.
Does pistachio or coconut cream contain more calcium?
Pistachio is a rich source of calcium and it has 870% more calcium than coconut cream - pistachio has 107mg of calcium in 100 grams and coconut cream has 11mg of calcium.
Does pistachio or coconut cream contain more iron?
Both pistachio and coconut cream are high in iron. Pistachio has 80% more iron than coconut cream - pistachio has 4mg of iron in 100 grams and coconut cream has 2.3mg of iron.
Does pistachio or coconut cream contain more potassium?
Both pistachio and coconut cream are high in potassium. Pistachio has 210% more potassium than coconut cream - pistachio has 1007mg of potassium in 100 grams and coconut cream has 325mg of potassium.