Comparing Nutrients in 100 calories Coconut Milk VS Raw Coconut Cream

Weight per 100 calories

• Coconut Milk: 43.5g
• Raw Coconut Cream: 30.3g

Raw Coconut Cream has 1.4 times more energy per unit of mass than Raw Coconut Milk, which is high in comparison to other foods. Coconut Milk having above average energy density.

Discover which food has more nutrients per 100 calories - Coconut Milk or Raw Coconut Cream?

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Coconut Milk	Raw Coconut Cream	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.2g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.85% 2.4g	1.55% 2g	130g per day for Men 19-50 years
Sugars	2% 1.45g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.5% 0.96g	1.75% 0.67g	38g per day for Men 19-50 years
Protein	1.78% 1g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.94% 0.011mg	0.76% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.07% 0.33mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.08mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.1% 0.014mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.74% 6.96μg	1.74% 6.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.35% 1.2mg	0.94% 0.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.43% 0.065mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.036% 0.043μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	0.7% 6.96mg	0.33% 3.33mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	12.7% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.9% 0.71mg	8.64% 0.69mg	8mg per day for Men 19-50 years
Magnesium	3.83% 16mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	17% 0.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.2% 43.5mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	3.36% 114mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.43% 6.52mg	0.081% 1.2mg	1500mg per day for Men 19-50 years
Zinc	2.65% 0.29mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	0.44% 16.3g	3700g per day for Men 19-50 years

Coconut Milk VS Raw Coconut Cream Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Coconut Milk or Raw Coconut Cream?

Lets compare vitamin content per 100 calories of Coconut Milk vs Raw Coconut Cream:

• 100 calories of Coconut Milk have 1.2 times more Vitamin B3 than Raw Coconut Cream.
• 100 calories of Raw Coconut Cream have insufficient amounts of Vitamin B3
• Both Raw Coconut Milk as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Coconut Milk vs Raw Coconut Cream:

• 100 calories of Coconut Milk have 1.9 times more Magnesium than Raw Coconut Cream.
• Both Coconut Milk and Raw Coconut Cream contain similar levels of Copper, Iron, Manganese, Phosphorus, Potassium and Zinc per 100 calories.
• Both Raw Coconut Milk as well as Raw Coconut Cream lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Coconut Milk have 1.4 times more Fiber than Raw Coconut Cream.
• Both Coconut Milk and Raw Coconut Cream offer comparable quantities of Energy, Fat and Saturated Fat per 100 calories.
• 100 calories of Raw Coconut Cream provide inadequate amounts of Fiber
• Both Raw Coconut Milk as well as Raw Coconut Cream provide inadequate amounts of Omega 3, Omega 6, Carbohydrate and Protein in 100 calories.