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  6. Coconut oil vs. Flour

Coconut oil vs. Flour — In-Depth Nutrition Comparison

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How are Coconut oil and Flour different?

  • Flour is higher than Coconut oil in Vitamin B1, Selenium, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, Copper, and Phosphorus.
  • Coconut oil covers your daily need of Saturated Fat 412% more than Flour.
  • Flour is lower in Saturated Fat.

Oil, coconut and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Coconut oil vs Flour infographic
Infographic link

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.
Coconut oil
Coconut oil
1
:
9
Flour
Flour
Contains less Sodium -100%
Contains more Calcium +1400%
Contains more Iron +9180%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +3400%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains less Sodium -100%
Contains more Calcium +1400%
Contains more Iron +9180%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +3400%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Coconut oil
Coconut oil
2
:
6
Flour
Flour
Contains more Vitamin E +83.3%
Contains more Vitamin K +100%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin E +83.3%
Contains more Vitamin K +100%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut oil
Coconut oil
2
:
3
Flour
Flour
Contains more Fats +10008.2%
Contains more Other +97.8%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +39633.3%
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Flour
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 Fats +10008.2%
Contains more Other +97.8%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +39633.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut oil
Coconut oil
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +7178.2%
Contains more Polyunsaturated fat +312.1%
Contains less Saturated Fat -99.8%
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +7178.2%
Contains more Polyunsaturated fat +312.1%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut oil Flour
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut oil Flour Opinion
Net carbs 0g 73.61g Flour
Protein 0g 10.33g Flour
Fats 99.06g 0.98g Coconut oil
Carbs 0g 76.31g Flour
Calories 892kcal 364kcal Coconut oil
Sugar 0g 0.27g Coconut oil
Fiber 0g 2.7g Flour
Calcium 1mg 15mg Flour
Iron 0.05mg 4.64mg Flour
Magnesium 0mg 22mg Flour
Phosphorus 0mg 108mg Flour
Potassium 0mg 107mg Flour
Sodium 0mg 2mg Coconut oil
Zinc 0.02mg 0.7mg Flour
Copper 0mg 0.144mg Flour
Manganese 0mg 0.682mg Flour
Selenium 0µg 33.9µg Flour
Vitamin E 0.11mg 0.06mg Coconut oil
Vitamin B1 0mg 0.785mg Flour
Vitamin B2 0mg 0.494mg Flour
Vitamin B3 0mg 5.904mg Flour
Vitamin B5 0mg 0.438mg Flour
Vitamin B6 0mg 0.044mg Flour
Folate 0µg 183µg Flour
Vitamin K 0.6µg 0.3µg Coconut oil
Tryptophan 0mg 0.127mg Flour
Threonine 0mg 0.281mg Flour
Isoleucine 0mg 0.357mg Flour
Leucine 0mg 0.71mg Flour
Lysine 0mg 0.228mg Flour
Methionine 0mg 0.183mg Flour
Phenylalanine 0mg 0.52mg Flour
Valine 0mg 0.415mg Flour
Histidine 0mg 0.23mg Flour
Trans Fat 0.028g Flour
Saturated Fat 82.475g 0.155g Flour
Monounsaturated Fat 6.332g 0.087g Coconut oil
Polyunsaturated fat 1.702g 0.413g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Coconut oil
50%
Flour
Minerals Daily Need Coverage Score
0%
Coconut oil
59%
Flour

Comparison summary

Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 82.32g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.2)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 72)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.