Flour vs. Coconut
Nutrition comparison of Flour and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and coconut:
- Both flour and coconut are high in calories and dietary fiber.
- Coconut is a great source of iron.
- Coconut is an excellent source of potassium.
- Flour has 22 times less sugar than coconut.
- Flour has more niacin.
- Flour is a great source of protein.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and coconut are high in calories. Flour is very similar to coconut for calories - flour has 364 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, flour is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Flour has a macronutrient ratio of 12:86:2 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Coconut | |
|---|---|---|
| Protein | 12% | 4% |
| Carbohydrates | 86% | 16% |
| Fat | 2% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and coconut has 80% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both flour and coconut are high in dietary fiber. Coconut has 233% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Flour has 22 times less sugar than coconut - flour has 0.27g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Flour is a great source of protein and it has 210% more protein than coconut - flour has 10.3g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and flour has 99% less saturated fat than coconut - flour has 0.16g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than flour - coconut has 3.3mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and coconut contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Flour and coconut contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Flour has more niacin. Both flour and coconut contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Flour | Coconut | |
|---|---|---|
| Thiamin | 0.12 MG | 0.066 MG |
| Riboflavin | 0.04 MG | 0.02 MG |
| Niacin | 1.25 MG | 0.54 MG |
| Pantothenic acid | 0.438 MG | 0.3 MG |
| Vitamin B6 | 0.044 MG | 0.054 MG |
| Folate | 26 UG | 26 UG |
Minerals
calcium
Flour and coconut contain similar amounts of calcium - flour has 15mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 108% more iron than flour - flour has 1.2mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 233% more potassium than flour - flour has 107mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both flour and coconut contain significant amounts of linoleic acid.
| Flour | Coconut | |
|---|---|---|
| linoleic acid | 0.391 G | 0.366 G |
| Total | 0.391 G | 0.366 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.
Flour g
()
|
Daily Values (%) |
Coconut 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 flour or coconut contain more calories in 100 grams?Both flour and coconut are high in calories. Flour is quite similar to coconut for calories - flour has 364 calories in 100g and coconut has 354 calories.
Does flour or coconut have more carbohydrates?
By weight, flour is high in carbohydrates and coconut has 80% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does flour or coconut contain more potassium?
Coconut is a rich source of potassium and it has 230% more potassium than flour - flour has 107mg of potassium in 100 grams and coconut has 356mg of potassium.