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  6. Flour vs. Coconut milk

Flour vs. Coconut milk — In-Depth Nutrition Comparison

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How are flour and coconut milk different?

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

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

Infographic

Flour vs Coconut milk 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.
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%
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%
Contains more IronIron +182.9%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +446.8%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +145.8%
Contains more CopperCopper +84.7%
Contains more ManganeseManganese +34.3%
~equal in Calcium ~16mg
~equal in Zinc ~0.67mg
~equal in Phosphorus ~100mg

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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +150%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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