Coconut Oil vs. Coconut Cream
Nutrition comparison of Coconut 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
coconut oil
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and coconut cream:
- Both coconut cream and coconut 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.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) 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 coconut oil are high in calories. Coconut oil has 170% more calories than coconut cream - coconut cream has 330 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, coconut oil is lighter in protein, lighter in carbs and heavier in fat compared to coconut cream per calorie. Coconut 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:
| Coconut Oil | Coconut Cream | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 8% |
| Fat | 100% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has less carbohydrates than coconut cream - coconut cream has 6.7g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Coconut cream is a great source of dietary fiber and it has more dietary fiber than coconut oil - coconut cream has 2.2g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Coconut cream has more protein than coconut oil - coconut cream has 3.6g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both coconut cream and coconut oil are high in saturated fat. Coconut oil has 168% more saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and coconut cream are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and coconut cream does not contain significant amounts.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than coconut oil - coconut cream has 2.8mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Coconut oil and coconut cream contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Coconut oil and coconut cream contain similar amounts of Vitamin K - coconut oil has 0.6ug 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.
| Coconut 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 coconut oil - coconut cream has 11mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Coconut cream is a great source of iron and it has 44 times more iron than coconut oil - coconut cream has 2.3mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Coconut cream is an excellent source of potassium and it has more potassium than coconut oil - coconut cream has 325mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than coconut cream per 100 grams.
| Coconut Oil | Coconut Cream | |
|---|---|---|
| other omega 6 | 0.076 G | ~ |
| linoleic acid | 1.683 G | 0.379 G |
| Total | 1.759 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: Coconut Oil (Oil, coconut) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Coconut 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 coconut oil contain more calories in 100 grams?Both coconut cream and coconut oil are high in calories. Coconut oil has 170% more calories than coconut cream - coconut cream has 330 calories in 100g and coconut oil has 892 calories.
Does coconut cream or coconut oil contain more potassium?
Coconut cream is a rich source of potassium and it has more potassium than coconut oil - coconut cream has 325mg of potassium in 100 grams and coconut oil does not contain significant amounts.