Soy Flour vs. Coconut Cream
Nutrition comparison of Soy Flour and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and coconut cream:
- Both coconut cream and soy flour are high in calories, dietary fiber, iron and potassium.
- Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of calcium and protein.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) 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 coconut cream and soy flour are high in calories. Soy flour has 13% more calories than coconut cream - coconut cream has 330 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is much heavier in protein, much heavier in carbs and much lighter in fat compared to coconut cream per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Coconut Cream | |
|---|---|---|
| Protein | 50% | 4% |
| Carbohydrates | 31% | 8% |
| Fat | 20% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and coconut cream has 78% less carbohydrates than soy flour - coconut cream has 6.7g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Both coconut cream and soy flour are high in dietary fiber. Soy flour has 627% more dietary fiber than coconut cream - coconut cream has 2.2g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Coconut cream has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Soy flour is an excellent source of protein and it has 12 times more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and soy flour has 96% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than soy flour - coconut cream has 2.8mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Soy flour and coconut cream contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Soy flour has more Vitamin E than coconut cream - soy flour has 0.55mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Soy flour and coconut cream contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soy Flour | Coconut Cream | |
|---|---|---|
| Thiamin | 1.088 MG | 0.03 MG |
| Riboflavin | 0.28 MG | ~ |
| Niacin | 2.95 MG | 0.89 MG |
| Pantothenic acid | 1.55 MG | 0.261 MG |
| Vitamin B6 | 1.05 MG | 0.047 MG |
| Folate | 289 UG | 23 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 24 times more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Both coconut cream and soy flour are high in iron. Soy flour has 260% more iron than coconut cream - coconut cream has 2.3mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both coconut cream and soy flour are high in potassium. Soy flour has 543% more potassium than coconut cream - coconut cream has 325mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than coconut cream per 100 grams.
| Soy Flour | Coconut Cream | |
|---|---|---|
| other omega 6 | 0.025 G | ~ |
| linoleic acid | 3.66 G | 0.379 G |
| Total | 3.685 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 Soy Flour or Coconut Cream .
Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Soy Flour 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 % |
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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 % |
|
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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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 % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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 % |
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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 coconut cream or soy flour contain more calories in 100 grams?Both coconut cream and soy flour are high in calories. Soy flour has 10% more calories than coconut cream - coconut cream has 330 calories in 100g and soy flour has 372 calories.
Is coconut cream or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 12 times more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and soy flour has 49.8g of protein.
Does coconut cream or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and coconut cream has 80% fewer carbohydrates than soy flour - coconut cream has 6.7g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does coconut cream or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 24 times more calcium than coconut cream - coconut cream has 11mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does coconut cream or soy flour contain more iron?
Both coconut cream and soy flour are high in iron. Soy flour has 260% more iron than coconut cream - coconut cream has 2.3mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does coconut cream or soy flour contain more potassium?
Both coconut cream and soy flour are high in potassium. Soy flour has 540% more potassium than coconut cream - coconut cream has 325mg of potassium in 100 grams and soy flour has 2090mg of potassium.