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Coconut vs. Whipped cream — In-Depth Nutrition Comparison

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How are coconut and whipped cream different?

  • Coconut is richer in manganese, copper, fiber, iron, and selenium, while whipped cream is higher in vitamin A, vitamin B12, and calcium.
  • Coconut covers your daily need for saturated fat, 79% more than whipped cream.
  • Whipped cream is lower in saturated fat.

Nuts, coconut meat, raw and Cream, whipped, cream topping, pressurized types were used in this article.

Infographic

Coconut vs Whipped cream infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 13% 1.9% 3.3% 10% 38% 1% 0.13% 7.6%
Contains more MagnesiumMagnesium +190.9%
Contains more PotassiumPotassium +142.2%
Contains more IronIron +4760%
Contains more CopperCopper +4250%
Contains more ZincZinc +197.3%
Contains more PhosphorusPhosphorus +27%
Contains more ManganeseManganese +149900%
Contains more SeleniumSelenium +621.4%
Contains more CalciumCalcium +621.4%
Contains less SodiumSodium -60%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 63% 13% 6% 9.3% 15% 1.3% 18% 9.5% 36% 4.8% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +78.4%
Contains more Vitamin B3Vitamin B3 +671.4%
Contains more Vitamin B6Vitamin B6 +31.7%
Contains more FolateFolate +766.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +850%
~equal in Vitamin B5 ~0.305mg

All nutrients comparison - raw data values

Nutrient Coconut Whipped cream DV% diff.
Saturated fat 29.698g 13.831g 72%
Manganese 1.5mg 0.001mg 65%
Copper 0.435mg 0.01mg 47%
Fiber 9g 0g 36%
Iron 2.43mg 0.05mg 30%
Cholesterol 0mg 76mg 25%
Vitamin A 0µg 188µg 21%
Fats 33.49g 22.22g 17%
Selenium 10.1µg 1.4µg 16%
Vitamin B12 0µg 0.29µg 12%
Monounsaturated fat 1.425g 6.418g 12%
Calcium 14mg 101mg 9%
Zinc 1.1mg 0.37mg 7%
Potassium 356mg 147mg 6%
Folate 26µg 3µg 6%
Calories 354kcal 257kcal 5%
Magnesium 32mg 11mg 5%
Vitamin C 3.3mg 0mg 4%
Phosphorus 113mg 89mg 3%
Vitamin E 0.24mg 0.64mg 3%
Vitamin B2 0.02mg 0.065mg 3%
Vitamin B3 0.54mg 0.07mg 3%
Polyunsaturated fat 0.366g 0.825g 3%
Vitamin D 0 IU 16 IU 2%
Vitamin D 0µg 0.4µg 2%
Vitamin B1 0.066mg 0.037mg 2%
Carbs 15.23g 12.49g 1%
Sodium 20mg 8mg 1%
Vitamin B6 0.054mg 0.041mg 1%
Vitamin K 0.2µg 1.9µg 1%
Choline 12.1mg 16.8mg 1%
Protein 3.33g 3.2g 0%
Net carbs 6.23g 12.49g N/A
Sugar 6.23g 8g N/A
Vitamin B5 0.3mg 0.305mg 0%
Tryptophan 0.039mg 0.045mg 0%
Threonine 0.121mg 0.144mg 0%
Isoleucine 0.131mg 0.194mg 0%
Leucine 0.247mg 0.313mg 0%
Lysine 0.147mg 0.254mg 0%
Methionine 0.062mg 0.08mg 0%
Phenylalanine 0.169mg 0.154mg 0%
Valine 0.202mg 0.214mg 0%
Histidine 0.077mg 0.087mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
3% 22% 12% 61%
Protein: 3.2 g
Fats: 22.22 g
Carbs: 12.49 g
Water: 61.33 g
Other: 0.76 g
Contains more FatsFats +50.7%
Contains more CarbsCarbs +21.9%
Contains more OtherOther +26.3%
Contains more WaterWater +30.5%
~equal in Protein ~3.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
66% 30% 4%
Saturated fat: Sat. Fat 13.831 g
Monounsaturated fat: Mono. Fat 6.418 g
Polyunsaturated fat: Poly. Fat 0.825 g
Contains less Sat. FatSaturated fat -53.4%
Contains more Mono. FatMonounsaturated fat +350.4%
Contains more Poly. FatPolyunsaturated fat +125.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Whipped cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170860/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.