Coconut vs. Flour — In-Depth Nutrition Comparison
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A recap on differences between coconut and flour
- Coconut has more manganese, copper, and fiber; however, flour is higher in vitamin B1, selenium, folate, vitamin B2, vitamin B3, and iron.
- Coconut covers your daily saturated fat needs 148% more than flour.
- Flour contains 3 times less fiber than coconut. Coconut contains 9g of fiber, while flour contains 2.7g.
- Flour has less saturated fat.
- The glycemic index of flour is higher.
Food varieties used in this article are Nuts, coconut meat, raw and Wheat flour, white, all-purpose, enriched, bleached.
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.
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more PotassiumPotassium | +232.7% |
| Contains more CopperCopper | +202.1% |
| Contains more ZincZinc | +57.1% |
| Contains more ManganeseManganese | +119.9% |
| Contains more IronIron | +90.9% |
| Contains less SodiumSodium | -90% |
| Contains more SeleniumSelenium | +235.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B6Vitamin B6 | +22.7% |
| Contains more CholineCholine | +16.3% |
| Contains more Vitamin B1Vitamin B1 | +1089.4% |
| Contains more Vitamin B2Vitamin B2 | +2370% |
| Contains more Vitamin B3Vitamin B3 | +993.3% |
| Contains more Vitamin B5Vitamin B5 | +46% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more FolateFolate | +603.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.155g | 134% |
| Vitamin B1 | 0.066mg | 0.785mg | 60% |
| Fats | 33.49g | 0.98g | 50% |
| Selenium | 10.1µg | 33.9µg | 43% |
| Folate | 26µg | 183µg | 39% |
| Manganese | 1.5mg | 0.682mg | 36% |
| Vitamin B2 | 0.02mg | 0.494mg | 36% |
| Vitamin B3 | 0.54mg | 5.904mg | 34% |
| Copper | 0.435mg | 0.144mg | 32% |
| Iron | 2.43mg | 4.64mg | 28% |
| Fiber | 9g | 2.7g | 25% |
| Carbs | 15.23g | 76.31g | 20% |
| Protein | 3.33g | 10.33g | 14% |
| Potassium | 356mg | 107mg | 7% |
| Zinc | 1.1mg | 0.7mg | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Monounsaturated fat | 1.425g | 0.087g | 3% |
| Vitamin B5 | 0.3mg | 0.438mg | 3% |
| Magnesium | 32mg | 22mg | 2% |
| Vitamin B6 | 0.054mg | 0.044mg | 1% |
| Calories | 354kcal | 364kcal | 1% |
| Vitamin E | 0.24mg | 0.06mg | 1% |
| Sodium | 20mg | 2mg | 1% |
| Phosphorus | 113mg | 108mg | 1% |
| Net carbs | 6.23g | 73.61g | N/A |
| Calcium | 14mg | 15mg | 0% |
| Sugar | 6.23g | 0.27g | N/A |
| Vitamin K | 0.2µg | 0.3µg | 0% |
| Choline | 12.1mg | 10.4mg | 0% |
| Polyunsaturated fat | 0.366g | 0.413g | 0% |
| Tryptophan | 0.039mg | 0.127mg | 0% |
| Threonine | 0.121mg | 0.281mg | 0% |
| Isoleucine | 0.131mg | 0.357mg | 0% |
| Leucine | 0.247mg | 0.71mg | 0% |
| Lysine | 0.147mg | 0.228mg | 0% |
| Methionine | 0.062mg | 0.183mg | 0% |
| Phenylalanine | 0.169mg | 0.52mg | 0% |
| Valine | 0.202mg | 0.415mg | 0% |
| Histidine | 0.077mg | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +3317.3% |
| Contains more WaterWater | +294.2% |
| Contains more OtherOther | +108.7% |
| Contains more ProteinProtein | +210.2% |
| Contains more CarbsCarbs | +401.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1537.9% |
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Poly. FatPolyunsaturated fat | +12.8% |
