Soy Flour vs. Coconut
Nutrition comparison of Soy Flour and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and coconut:
- Both coconut and soy flour are high in calories, dietary fiber, iron and potassium.
- Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of calcium and protein.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and soy flour are high in calories. Coconut is very similar to coconut for calories - coconut has 354 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is much heavier in protein, heavier in carbs and much lighter in fat compared to coconut per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Coconut | |
|---|---|---|
| Protein | 50% | 4% |
| Carbohydrates | 31% | 16% |
| Fat | 20% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and coconut has 50% less carbohydrates than soy flour - coconut has 15.2g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in soy flour comprise of 52% dietary fiber, 31% sugar and 17% starch.
dietary fiber
Both coconut and soy flour are high in dietary fiber. Soy flour has 78% more dietary fiber than coconut - coconut has 9g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Coconut and soy flour contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Soy flour is an excellent source of protein and it has 13 times more protein than coconut - coconut has 3.3g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Coconut is high in saturated fat and soy flour has 96% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than soy flour - coconut has 3.3mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Soy flour and coconut contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and soy flour contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Coconut and soy flour contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soy Flour | Coconut | |
|---|---|---|
| Thiamin | 1.088 MG | 0.066 MG |
| Riboflavin | 0.28 MG | 0.02 MG |
| Niacin | 2.95 MG | 0.54 MG |
| Pantothenic acid | 1.55 MG | 0.3 MG |
| Vitamin B6 | 1.05 MG | 0.054 MG |
| Folate | 289 UG | 26 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 19 times more calcium than coconut - coconut has 14mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Both coconut and soy flour are high in iron. Soy flour has 237% more iron than coconut - coconut has 2.4mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both coconut and soy flour are high in potassium. Soy flour has 487% more potassium than coconut - coconut has 356mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than coconut per 100 grams.
| Soy Flour | Coconut | |
|---|---|---|
| other omega 6 | 0.025 G | ~ |
| linoleic acid | 3.66 G | 0.366 G |
| Total | 3.685 G | 0.366 G |
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.
Soy Flour g
()
|
Daily Values (%) |
Coconut 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 coconut or soy flour contain more calories in 100 grams?Both coconut and soy flour are high in calories. Coconut is quite similar to coconut for calories - coconut has 354 calories in 100g and soy flour has 372 calories.
Is coconut or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 13 times more protein than coconut - coconut has 3.3g of protein per 100 grams and soy flour has 49.8g of protein.
Does coconut or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and coconut has 50% fewer carbohydrates than soy flour - coconut has 15.2g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in coconut are made of 60% dietary fiber and 40% sugar, whereas the carbs in soy flour comprise of 50% dietary fiber, 30% sugar and 20% starch.
Does coconut or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 19 times more calcium than coconut - coconut has 14mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does coconut or soy flour contain more iron?
Both coconut and soy flour are high in iron. Soy flour has 240% more iron than coconut - coconut has 2.4mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does coconut or soy flour contain more potassium?
Both coconut and soy flour are high in potassium. Soy flour has 490% more potassium than coconut - coconut has 356mg of potassium in 100 grams and soy flour has 2090mg of potassium.