Coconut vs. Flaxseeds
Nutrition comparison of Coconut and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and flaxseeds:
- Both flaxseeds and coconut are high in calories, dietary fiber, iron and potassium.
- Flaxseed has 75% less sugar than coconut.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium and protein.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and coconut are high in calories. Flaxseed has 51% more calories than coconut - flaxseed has 534 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is lighter in protein, lighter in carbs and heavier in fat compared to flaxseeds per calorie. Coconut has a macronutrient ratio of 4:16:80 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Flaxseeds | |
|---|---|---|
| Protein | 4% | 13% |
| Carbohydrates | 16% | 21% |
| Fat | 80% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut has 47% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in coconut comprise of 59% dietary fiber and 41% sugar.
dietary fiber
Both flaxseeds and coconut are high in dietary fiber. Flaxseed has 203% more dietary fiber than coconut - flaxseed has 27.3g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Flaxseed has 75% less sugar than coconut - flaxseed has 1.6g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 449% more protein than coconut - flaxseed has 18.3g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and flaxseed has 88% less saturated fat than coconut - flaxseed has 3.7g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Coconut has 450% more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin E
Flaxseeds and coconut contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Flaxseeds and coconut contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut | Flaxseeds | |
|---|---|---|
| Thiamin | 0.066 MG | 1.644 MG |
| Riboflavin | 0.02 MG | 0.161 MG |
| Niacin | 0.54 MG | 3.08 MG |
| Pantothenic acid | 0.3 MG | 0.985 MG |
| Vitamin B6 | 0.054 MG | 0.473 MG |
| Folate | 26 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 17 times more calcium than coconut - flaxseed has 255mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Both flaxseeds and coconut are high in iron. Flaxseed has 136% more iron than coconut - flaxseed has 5.7mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both flaxseeds and coconut are high in potassium. Flaxseed has 128% more potassium than coconut - flaxseed has 813mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than coconut per 100 grams.
| Coconut | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.366 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.366 G | 5.91 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Coconut g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 flaxseeds or coconut contain more calories in 100 grams?Both flaxseeds and coconut are high in calories. Flaxseed has 50% more calories than coconut - flaxseed has 534 calories in 100g and coconut has 354 calories.
Does flaxseeds or coconut contain more calcium?
Flaxseed is a rich source of calcium and it has 17 times more calcium than coconut - flaxseed has 255mg of calcium in 100 grams and coconut has 14mg of calcium.
Does flaxseeds or coconut contain more iron?
Both flaxseeds and coconut are high in iron. Flaxseed has 140% more iron than coconut - flaxseed has 5.7mg of iron in 100 grams and coconut has 2.4mg of iron.
Does flaxseeds or coconut contain more potassium?
Both flaxseeds and coconut are high in potassium. Flaxseed has 130% more potassium than coconut - flaxseed has 813mg of potassium in 100 grams and coconut has 356mg of potassium.