Flaxseed Oil vs. Coconut Cream
Nutrition comparison of Flaxseed Oil and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and coconut cream:
- Both flaxseed oil and coconut cream are high in calories and saturated fat.
- Coconut cream has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Coconut cream is a great source of dietary fiber and iron.
- Coconut cream is an excellent source of potassium.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) 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 flaxseed oil and coconut cream are high in calories. Flaxseed oil has 168% more calories than coconut cream - flaxseed oil has 884 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, flaxseed oil is lighter in protein, lighter in carbs and heavier in fat compared to coconut cream per calorie. Flaxseed oil has a macronutrient ratio of 0:0:100 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseed Oil | Coconut Cream | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 8% |
| Fat | 100% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseed oil has less carbohydrates than coconut cream - coconut cream has 6.7g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Coconut cream is a great source of dietary fiber and it has more dietary fiber than flaxseed oil - coconut cream has 2.2g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Coconut cream has 32 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and coconut cream has 3.6g of protein.
Fat
saturated fat
Both flaxseed oil and coconut cream are high in saturated fat. Coconut cream has 243% more saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and coconut cream has 30.8g of saturated fat.
trans fat
Both flaxseed oil and coconut cream are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and coconut cream does not contain significant amounts.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than flaxseed oil - coconut cream has 2.8mg of Vitamin C per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Flaxseed oil has more Vitamin E than coconut cream - flaxseed oil has 0.47mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Flaxseed oil has more Vitamin K than coconut cream - flaxseed oil has 9.3ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Coconut cream has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseed Oil | Coconut Cream | |
|---|---|---|
| Thiamin | ~ | 0.03 MG |
| Niacin | ~ | 0.89 MG |
| Pantothenic acid | ~ | 0.261 MG |
| Vitamin B6 | ~ | 0.047 MG |
| Folate | ~ | 23 UG |
Minerals
calcium
Coconut cream has 1000% more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and coconut cream has 11mg of calcium.
iron
Coconut cream is a great source of iron and it has more iron than flaxseed oil - coconut cream has 2.3mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Coconut cream is an excellent source of potassium and it has more potassium than flaxseed oil - coconut cream has 325mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, flaxseed oil has more linoleic acid than coconut cream per 100 grams.
| Flaxseed Oil | Coconut Cream | |
|---|---|---|
| other omega 6 | 0.015 G | ~ |
| linoleic acid | 14.327 G | 0.379 G |
| Total | 14.342 G | 0.379 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 Flaxseed Oil or Coconut Cream .
Note: The specific food items compared are: Flaxseed Oil (Oil, flaxseed, cold pressed) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Flaxseed Oil g
()
|
Daily Values (%) |
Coconut Cream g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 flaxseed oil or coconut cream contain more calories in 100 grams?Both flaxseed oil and coconut cream are high in calories. Flaxseed oil has 170% more calories than coconut cream - flaxseed oil has 884 calories in 100g and coconut cream has 330 calories.
Does coconut cream or flaxseed oil contain more potassium?
Coconut cream is a rich source of potassium and it has more potassium than flaxseed oil - coconut cream has 325mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.