Whole Wheat Bread vs. Coconut Cream
Nutrition comparison of Whole Wheat Bread and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and coconut cream:
- Both whole wheat bread and coconut cream are high in calories, dietary fiber, iron and potassium.
- Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Whole wheat bread is an excellent source of calcium and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) 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 whole wheat bread and coconut cream are high in calories. Coconut cream has 25% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut cream per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for coconut cream, 4:8:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Coconut Cream | |
|---|---|---|
| Protein | 20% | 4% |
| Carbohydrates | 65% | 8% |
| Fat | 14% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and coconut cream has 85% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.
dietary fiber
Both whole wheat bread and coconut cream are high in dietary fiber. Whole wheat bread has 236% more dietary fiber than coconut cream - whole wheat bread has 7.4g of dietary fiber per 100 grams and coconut cream has 2.2g of dietary fiber.
sugar
Coconut cream has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 268% more protein than coconut cream - whole wheat bread has 13.4g of protein per 100 grams and coconut cream has 3.6g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and whole wheat bread has 97% less saturated fat than coconut cream - whole wheat bread has 0.87g of saturated fat per 100 grams and coconut cream has 30.8g of saturated fat.
Vitamins
Vitamin C
Coconut cream has 27 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and coconut cream has 2.8mg of Vitamin C.
Vitamin E
Whole wheat bread has more Vitamin E than coconut cream - whole wheat bread has 0.37mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Whole wheat bread and coconut cream contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both whole wheat bread and coconut cream contain significant amounts of pantothenic acid.
| Whole Wheat Bread | Coconut Cream | |
|---|---|---|
| Thiamin | 0.279 MG | 0.03 MG |
| Riboflavin | 0.131 MG | ~ |
| Niacin | 4.042 MG | 0.89 MG |
| Pantothenic acid | 0.336 MG | 0.261 MG |
| Vitamin B6 | 0.263 MG | 0.047 MG |
| Folate | 75 UG | 23 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 836% more calcium than coconut cream - whole wheat bread has 103mg of calcium per 100 grams and coconut cream has 11mg of calcium.
iron
Both whole wheat bread and coconut cream are high in iron. Whole wheat bread has a little more iron (10%) than coconut cream by weight - whole wheat bread has 2.5mg of iron per 100 grams and coconut cream has 2.3mg of iron.
potassium
Both whole wheat bread and coconut cream are high in potassium. Coconut cream has 41% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and coconut cream has 325mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than coconut cream per 100 grams.
| Whole Wheat Bread | Coconut Cream | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.379 G |
| Total | 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Coconut Cream g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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% |
|
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% |
|
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% |
|
UG % | |
| MG % |
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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 whole wheat bread or coconut cream contain more calories in 100 grams?Both whole wheat bread and coconut cream are high in calories. Coconut cream has 30% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and coconut cream has 330 calories.
Does whole wheat bread or coconut cream have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and coconut cream has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and coconut cream has 6.7g of carbohydrates.
Does whole wheat bread or coconut cream contain more calcium?
Whole wheat bread is a rich source of calcium and it has 840% more calcium than coconut cream - whole wheat bread has 103mg of calcium in 100 grams and coconut cream has 11mg of calcium.
Does whole wheat bread or coconut cream contain more iron?
Both whole wheat bread and coconut cream are high in iron. Whole wheat bread has a little more iron ( 10%) than coconut cream by weight - whole wheat bread has 2.5mg of iron in 100 grams and coconut cream has 2.3mg of iron.
Does whole wheat bread or coconut cream contain more potassium?
Both whole wheat bread and coconut cream are high in potassium. Coconut cream has 40% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and coconut cream has 325mg of potassium.