Coconut Milk vs. Coconut Cream
Nutrition comparison of Coconut Milk and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and coconut cream:
- Coconut cream has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Coconut cream is a great source of dietary fiber and iron.
- Coconut cream is an excellent source of potassium.
- Coconut milk is an excellent source of calcium.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) 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
Coconut cream is high in calories and coconut milk has 91% less calories than coconut cream - coconut cream has 330 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much heavier in carbs, much lighter in fat and similar to coconut cream for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Coconut Cream | |
|---|---|---|
| Protein | 3% | 4% |
| Carbohydrates | 37% | 8% |
| Fat | 60% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream and coconut milk contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Coconut cream is a great source of dietary fiber and it has more dietary fiber than coconut milk - coconut cream has 2.2g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Coconut cream has less sugar than coconut milk - coconut milk has 2.5g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Coconut cream has 16 times more protein than coconut milk - coconut cream has 3.6g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and coconut milk has 93% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than coconut milk - coconut cream has 2.8mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has more Vitamin A than coconut cream - coconut milk has 63ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than coconut cream - coconut milk has 42iu of Vitamin D 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, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Coconut Cream | |
|---|---|---|
| Thiamin | ~ | 0.03 MG |
| Niacin | ~ | 0.89 MG |
| Pantothenic acid | ~ | 0.261 MG |
| Vitamin B6 | ~ | 0.047 MG |
| Folate | ~ | 23 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 16 times more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Coconut cream is a great source of iron and it has 660% more iron than coconut milk - coconut cream has 2.3mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Coconut cream is an excellent source of potassium and it has 16 times more potassium than coconut milk - coconut cream has 325mg of potassium per 100 grams and coconut milk has 19mg of potassium.
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 Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Coconut Milk 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 coconut milk contain more calories in 100 grams?Coconut cream is high in calories and coconut milk has 90% less calories than coconut cream - coconut cream has 330 calories in 100g and coconut milk has 31 calories.
Does coconut cream or coconut milk have more carbohydrates?
By weight, coconut cream and coconut milk contain similar amounts of carbs - coconut cream has 6.7g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does coconut cream or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 16 times more calcium than coconut cream - coconut cream has 11mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does coconut cream or coconut milk contain more potassium?
Coconut cream is a rich source of potassium and it has 16 times more potassium than coconut milk - coconut cream has 325mg of potassium in 100 grams and coconut milk has 19mg of potassium.