Coconut Water vs. Soy Flour
Nutrition comparison of Coconut Water and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and soy flour:
- Coconut water has 58% less sugar than soy flour.
- Coconut water has signficantly more Vitamin C than soy flour.
- Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy flour is high in calories and coconut water has 95% less calories than soy flour - soy flour has 372 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Coconut water has a macronutrient ratio of 5:96:0 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Soy Flour | |
|---|---|---|
| Protein | 5% | 50% |
| Carbohydrates | 96% | 31% |
| Fat | ~ | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and coconut water has 86% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in soy flour are made of 52% dietary fiber, 31% sugar and 17% starch, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than coconut water - soy flour has 16g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water has 58% less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Soy flour is an excellent source of protein and it has 225 times more protein than coconut water - soy flour has 49.8g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Coconut water has less saturated fat than soy flour - soy flour has 1.3g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than soy flour - coconut water has 9.9mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Soy flour and coconut water contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Soy flour has more Vitamin E than coconut water - soy flour has 0.55mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Soy flour and coconut water contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Soy Flour | |
|---|---|---|
| Thiamin | 0.03 MG | 1.088 MG |
| Riboflavin | ~ | 0.28 MG |
| Niacin | ~ | 2.95 MG |
| Pantothenic acid | ~ | 1.55 MG |
| Vitamin B6 | ~ | 1.05 MG |
| Folate | ~ | 289 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 39 times more calcium than coconut water - soy flour has 285mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Soy flour is an excellent source of iron and it has 272 times more iron than coconut water - soy flour has 8.2mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Soy flour is an excellent source of potassium and it has 11 times more potassium than coconut water - soy flour has 2090mg of potassium per 100 grams and coconut water has 165mg of potassium.
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 Coconut Water or Soy Flour .
Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Soy Flour (Soy flour, low-fat) .
Coconut Water g
()
|
Daily Values (%) |
Soy Flour 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 % |
|
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 % |
|
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 soy flour or coconut water contain more calories in 100 grams?Soy flour is high in calories and coconut water has 100% less calories than soy flour - soy flour has 372 calories in 100g and coconut water has 18 calories.
Is soy flour or coconut water better for protein?
Soy flour is a fantastic source of protein and it has 225 times more protein than coconut water - soy flour has 49.8g of protein per 100 grams and coconut water has 0.22g of protein.
Does soy flour or coconut water have more carbohydrates?
By weight, soy flour is high in carbohydrates and coconut water has 90% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in soy flour are made of 50% dietary fiber, 30% sugar and 20% starch, whereas the carbs in coconut water comprise of 100% sugar.
Does soy flour or coconut water contain more calcium?
Soy flour is a rich source of calcium and it has 39 times more calcium than coconut water - soy flour has 285mg of calcium in 100 grams and coconut water has 7mg of calcium.
Does soy flour or coconut water contain more iron?
Soy flour is an abundant source of iron and it has 272 times more iron than coconut water - soy flour has 8.2mg of iron in 100 grams and coconut water has 0.03mg of iron.
Does soy flour or coconut water contain more potassium?
Soy flour is a rich source of potassium and it has 11 times more potassium than coconut water - soy flour has 2090mg of potassium in 100 grams and coconut water has 165mg of potassium.