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  6. Coconut milk vs. Flour

Coconut milk vs. Flour — In-Depth Nutrition Comparison

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How are coconut milk and flour different?

  • Coconut milk is richer in copper and manganese, while flour is higher in vitamin B1, selenium, folate, vitamin B2, iron, vitamin B3, and vitamin B5.
  • Coconut milk covers your daily need for saturated fat, 105% more than flour.
  • Coconut milk contains 2 times more copper than flour. Coconut milk contains 0.266mg of copper, while flour contains 0.144mg.
  • Flour is lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than flour (72).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Coconut milk vs Flour infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +145.8%
Contains more CopperCopper +84.7%
Contains more ManganeseManganese +34.3%
Contains more IronIron +182.9%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +446.8%
~equal in Calcium ~15mg
~equal in Zinc ~0.7mg
~equal in Phosphorus ~108mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Flour
Flour
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +2919.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +676.8%
Contains more Vitamin B5Vitamin B5 +139.3%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +1043.8%
Contains more CholineCholine +22.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Flour DV% diff.
Saturated fat 21.14g 0.155g 95%
Vitamin B1 0.026mg 0.785mg 63%
Selenium 6.2µg 33.9µg 50%
Folate 16µg 183µg 42%
Vitamin B2 0mg 0.494mg 38%
Iron 1.64mg 4.64mg 38%
Fats 23.84g 0.98g 35%
Vitamin B3 0.76mg 5.904mg 32%
Carbs 5.54g 76.31g 24%
Protein 2.29g 10.33g 16%
Copper 0.266mg 0.144mg 14%
Manganese 0.916mg 0.682mg 10%
Calories 230kcal 364kcal 7%
Potassium 263mg 107mg 5%
Vitamin B5 0.183mg 0.438mg 5%
Magnesium 37mg 22mg 4%
Vitamin C 2.8mg 0mg 3%
Fiber 2.2g 2.7g 2%
Monounsaturated fat 1.014g 0.087g 2%
Polyunsaturated fat 0.261g 0.413g 1%
Sodium 15mg 2mg 1%
Vitamin E 0.15mg 0.06mg 1%
Vitamin B6 0.033mg 0.044mg 1%
Phosphorus 100mg 108mg 1%
Net carbs 3.34g 73.61g N/A
Calcium 16mg 15mg 0%
Sugar 3.34g 0.27g N/A
Zinc 0.67mg 0.7mg 0%
Vitamin K 0.1µg 0.3µg 0%
Choline 8.5mg 10.4mg 0%
Tryptophan 0.027mg 0.127mg 0%
Threonine 0.083mg 0.281mg 0%
Isoleucine 0.09mg 0.357mg 0%
Leucine 0.17mg 0.71mg 0%
Lysine 0.101mg 0.228mg 0%
Methionine 0.043mg 0.183mg 0%
Phenylalanine 0.116mg 0.52mg 0%
Valine 0.139mg 0.415mg 0%
Histidine 0.053mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +2332.7%
Contains more WaterWater +467.3%
Contains more OtherOther +54.3%
Contains more ProteinProtein +351.1%
Contains more CarbsCarbs +1277.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +1065.5%
Contains less Sat. FatSaturated fat -99.3%
Contains more Poly. FatPolyunsaturated fat +58.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.