Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and coconut cream:
Both quinoa and coconut cream are high in calories. Coconut cream has 175% more calories than quinoa - quinoa has 120 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, quinoa is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut cream per calorie. Quinoa has a macronutrient ratio of 15:71:14 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Quinoa | Coconut Cream | |
---|---|---|
Protein | 15% | 4% |
Carbohydrates | 71% | 8% |
Fat | 14% | 88% |
Alcohol | ~ | ~ |
Coconut cream has 69% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.
Both quinoa and coconut cream are high in dietary fiber. Quinoa has 27% more dietary fiber than coconut cream - quinoa has 2.8g of dietary fiber per 100 grams and coconut cream has 2.2g of dietary fiber.
Quinoa and coconut cream contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and coconut cream does not contain significant amounts.
Quinoa and coconut cream contain similar amounts of protein - quinoa has 4.4g of protein per 100 grams and coconut cream has 3.6g of protein.
Coconut cream is high in saturated fat and quinoa has 99% less saturated fat than coconut cream - quinoa has 0.23g of saturated fat per 100 grams and coconut cream has 30.8g of saturated fat.
Coconut cream has more Vitamin C than quinoa - coconut cream has 2.8mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Quinoa and coconut cream contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Quinoa has more Vitamin E than coconut cream - quinoa has 0.63mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Quinoa has more thiamin, riboflavin and Vitamin B6, however, coconut cream contains more pantothenic acid. Both quinoa and coconut cream contain significant amounts of niacin and folate.
Quinoa | Coconut Cream | |
---|---|---|
Thiamin | 0.107 MG | 0.03 MG |
Riboflavin | 0.11 MG | ~ |
Niacin | 0.412 MG | 0.89 MG |
Pantothenic acid | ~ | 0.261 MG |
Vitamin B6 | 0.123 MG | 0.047 MG |
Folate | 42 UG | 23 UG |
Quinoa and coconut cream contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and coconut cream has 11mg of calcium.
Coconut cream is a great source of iron and it has 53% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and coconut cream has 2.3mg of iron.
Coconut cream is an excellent source of potassium and it has 89% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and coconut cream has 325mg of potassium.
Comparing omega-6 fatty acids, quinoa has more linoleic acid than coconut cream per 100 grams.
Quinoa | Coconut Cream | |
---|---|---|
linoleic acid | 0.974 G | 0.379 G |
other omega 6 | 0.003 G | ~ |
Total | 0.977 G | 0.379 G |
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 Quinoa or Coconut Cream .
Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Cooked Quinoa g
()
|
Daily Values (%) |
Coconut Cream g
()
|
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
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IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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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% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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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% |
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UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||