Whole Wheat Flour vs. Coconut Oil
Nutrition comparison of Whole Wheat Flour and Coconut Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
coconut oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and coconut oil:
- Both whole wheat flour and coconut oil are high in calories.
- Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat flour has signficantly more calcium than coconut oil.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and coconut oil are high in calories. Coconut oil has 169% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, whole wheat flour is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut oil per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Coconut Oil | |
|---|---|---|
| Protein | 11% | ~ |
| Carbohydrates | 84% | ~ |
| Fat | 5% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and coconut oil has less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - whole wheat flour has 13.1g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Whole wheat flour is a great source of protein and it has more protein than coconut oil - whole wheat flour has 9.6g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and whole wheat flour has 99% less saturated fat than coconut oil - whole wheat flour has 0.43g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and whole wheat flour are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Whole wheat flour and coconut oil contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Whole wheat flour and coconut oil contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Whole wheat flour and coconut oil contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Flour | Coconut Oil | |
|---|---|---|
| Thiamin | 0.297 MG | ~ |
| Riboflavin | 0.188 MG | ~ |
| Niacin | 5.347 MG | ~ |
| Pantothenic acid | 1.011 MG | ~ |
| Vitamin B6 | 0.191 MG | ~ |
| Folate | 28 UG | ~ |
Minerals
calcium
Whole wheat flour has signficantly more calcium than coconut oil - whole wheat flour has 33mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 73 times more iron than coconut oil - whole wheat flour has 3.7mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has more potassium than coconut oil - whole wheat flour has 394mg of potassium per 100 grams and coconut oil does not contain significant amounts.
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.
Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Coconut Oil (Oil, coconut) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Coconut Oil 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 whole wheat flour or coconut oil contain more calories in 100 grams?Both whole wheat flour and coconut oil are high in calories. Coconut oil has 170% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and coconut oil has 892 calories.
Does whole wheat flour or coconut oil have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and coconut oil has fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and coconut oil has no carbs..
Does whole wheat flour or coconut oil contain more iron?
Whole wheat flour is an abundant source of iron and it has 73 times more iron than coconut oil - whole wheat flour has 3.7mg of iron in 100 grams and coconut oil has 0.05mg of iron.
Does whole wheat flour or coconut oil contain more potassium?
Whole wheat flour is a rich source of potassium and it has more potassium than coconut oil - whole wheat flour has 394mg of potassium in 100 grams and coconut oil does not contain significant amounts.