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.
Detailed nutritional comparison of coconut cream and pistachio is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Coconut Cream src
Image of Pistachio src

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 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 Pistachio .

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) .

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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.