Coconut Cream vs. Whey Protein Powder

Nutrition comparison of Coconut Cream and Whey Protein Powder


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

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

For a quick recap of significant nutrients and differences in coconut cream and whey protein powder:

  • Both coconut cream and whey protein powder are high in calories, dietary fiber and potassium.
  • Coconut cream is a great source of iron.
  • Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, coconut cream contains more pantothenic acid.
  • Whey protein powder is an excellent source of calcium and protein.
Detailed nutritional comparison of coconut cream and whey protein powder 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 Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both coconut cream and whey protein powder are high in calories. Whey protein powder has a little more calories (7%) than coconut cream by weight - coconut cream has 330 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, coconut cream is much lighter in protein, much heavier in fat and similar to whey protein powder for carbs. Coconut cream has a macronutrient ratio of 4:8:88 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Cream Whey Protein Powder
Protein 4% 89%
Carbohydrates 8% 7%
Fat 88% 4%
Alcohol ~ ~

carbohydrates

Coconut cream and whey protein powder contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.

dietary fiber

Both coconut cream and whey protein powder are high in dietary fiber. Whey protein powder has 41% more dietary fiber than coconut cream - coconut cream has 2.2g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.

Protein

protein

Whey protein powder is an excellent source of protein and it has 20 times more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Coconut cream is high in saturated fat and whey protein powder has 97% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

cholesterol

Coconut cream has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and coconut cream does not contain significant amounts.

Vitamins

Vitamin C

Coconut cream has more Vitamin C than whey protein powder - coconut cream has 2.8mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.

The B Vitamins

Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, coconut cream contains more pantothenic acid. Both coconut cream and whey protein powder contain significant amounts of niacin and folate.

Coconut Cream Whey Protein Powder
Thiamin 0.03 MG 0.609 MG
Riboflavin ~ 2.017 MG
Niacin 0.89 MG 1.136 MG
Pantothenic acid 0.261 MG ~
Vitamin B6 0.047 MG 0.607 MG
Folate 23 UG 33 UG
Vitamin B12 ~ 2.45 UG

Minerals

calcium

Whey protein powder is an excellent source of calcium and it has 41 times more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Coconut cream is a great source of iron and it has 102% more iron than whey protein powder - coconut cream has 2.3mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Both coconut cream and whey protein powder are high in potassium. Whey protein powder has 54% more potassium than coconut cream - coconut cream has 325mg of potassium per 100 grams and whey protein powder has 500mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both coconut cream and whey protein powder contain significant amounts of linoleic acid.

Coconut Cream Whey Protein Powder
linoleic acid 0.379 G 0.264 G
Total 0.379 G 0.264 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 Whey Protein Powder .

Note: The specific food items compared are: Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) and Whey Protein Powder (Protein powder, whey based, NFS) .

Coconut Cream g

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FAQ

Does coconut cream or whey protein powder contain more calories in 100 grams?
Both coconut cream and whey protein powder are high in calories. Whey protein powder has a little more calories ( 10%) than coconut cream by weight - coconut cream has 330 calories in 100g and whey protein powder has 352 calories.

Is coconut cream or whey protein powder better for protein?
Whey protein powder is a fantastic source of protein and it has 20 times more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and whey protein powder has 78.1g of protein.

Does coconut cream or whey protein powder contain more calcium?
Whey protein powder is a rich source of calcium and it has 41 times more calcium than coconut cream - coconut cream has 11mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does coconut cream or whey protein powder contain more potassium?
Both coconut cream and whey protein powder are high in potassium. Whey protein powder has 50% more potassium than coconut cream - coconut cream has 325mg of potassium in 100 grams and whey protein powder has 500mg of potassium.