A seminal open question of Pisier and Mendel--Naor asks whether every degree-regular graph which satisfies the classical discrete Poincaré inequality for scalar functions, also satisfies an analogous inequality for functions taking values in \textit{any} normed space with non-trivial cotype. Motivated by applications, it is also greatly important to quantify the dependence of the corresponding optimal Poincaré constant on the cotype $q$. Works of Odell--Schlumprecht (1994), Ozawa (2004), and Naor (2014) make substantial progress on the former question by providing a positive answer for normed spaces which also have an unconditional basis, in addition to finite cotype. However, little is known in the way of quantitative estimates: the mentioned results imply a bound on the Poincaré constant depending super-exponentially on $q$. We introduce a novel combinatorial framework for proving quantitative nonlinear spectral gap estimates. The centerpiece is a property of regular graphs that we call \emph{long range expansion}, which holds with high probability for random regular graphs. Our main result is that any regular graph with the long-range expansion property satisfies a discrete Poincaré inequality for any normed space with an unconditional basis and cotype $q$, with a Poincaré constant that depends \emph{polynomially} on $q$, which is optimal. As an application, any normed space with an unconditional basis which admits a low distortion embedding of an $n$-vertex random regular graph, must have cotype at least polylogarithmic in $n$. This extends a celebrated lower-bound of Matoušek for low distortion embeddings of random graphs into $\ell_q$ spaces.