Peanuts vs. Coconut Cream

Nutrition comparison of Peanuts and Coconut Cream


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of peanuts versus coconut cream (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in peanuts and coconut cream:

  • Both coconut cream and peanuts are high in calories, dietary fiber, potassium and saturated fat.
  • Coconut cream has 69% less carbohydrates than peanut.
  • Coconut cream is a great source of iron.
  • Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Peanut has signficantly more Vitamin E than coconut cream.
  • Peanut is a great source of calcium.
  • Peanut is an excellent source of protein.
Detailed nutritional comparison of peanuts and coconut cream 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.


Image of Peanuts src
Image of Coconut Cream src

Calories and Carbs

calories

Both coconut cream and peanuts are high in calories. Peanut has 78% more calories than coconut cream - coconut cream has 330 calories per 100 grams and peanut has 587 calories.

For macronutrient ratios, peanuts is heavier in protein, heavier in carbs and lighter in fat compared to coconut cream per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanuts Coconut Cream
Protein 16% 4%
Carbohydrates 14% 8%
Fat 71% 88%
Alcohol ~ ~

carbohydrates

Coconut cream has 69% less carbohydrates than peanut - coconut cream has 6.7g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.

dietary fiber

Both coconut cream and peanuts are high in dietary fiber. Peanut has 282% more dietary fiber than coconut cream - coconut cream has 2.2g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.

sugar

Coconut cream has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and coconut cream does not contain significant amounts.

Protein

protein

Peanut is an excellent source of protein and it has 571% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Both coconut cream and peanuts are high in saturated fat. Coconut cream has 298% more saturated fat than peanut - coconut cream has 30.8g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both peanuts and coconut cream are low in trans fat - peanut 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 peanut - coconut cream has 2.8mg of Vitamin C per 100 grams and peanut does not contain significant amounts.

Vitamin E

Peanut has signficantly more Vitamin E than coconut cream - peanut has 4.9mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.

The B Vitamins

Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Peanuts Coconut Cream
Thiamin 0.152 MG 0.03 MG
Riboflavin 0.197 MG ~
Niacin 14.355 MG 0.89 MG
Pantothenic acid 1.011 MG 0.261 MG
Vitamin B6 0.466 MG 0.047 MG
Folate 97 UG 23 UG

Minerals

calcium

Peanut is a great source of calcium and it has 427% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Coconut cream is a great source of iron and it has 44% more iron than peanut - coconut cream has 2.3mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Both coconut cream and peanuts are high in potassium. Peanut has 95% more potassium than coconut cream - coconut cream has 325mg of potassium per 100 grams and peanut has 634mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, peanut has more linoleic acid than coconut cream per 100 grams.

Peanuts Coconut Cream
other omega 6 0.004 G ~
linoleic acid 9.715 G 0.379 G
Total 9.719 G 0.379 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 Peanuts or Coconut Cream .

Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .

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FAQ

Does coconut cream or peanuts contain more calories in 100 grams?
Both coconut cream and peanuts are high in calories. Peanut has 80% more calories than coconut cream - coconut cream has 330 calories in 100g and peanut has 587 calories.

Does coconut cream or peanuts contain more potassium?
Both coconut cream and peanuts are high in potassium. Peanut has 100% more potassium than coconut cream - coconut cream has 325mg of potassium in 100 grams and peanut has 634mg of potassium.