Wheat Flour vs. Coconut
Nutrition comparison of Wheat Flour and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and coconut:
- Both wheat flour and coconut are high in calories, dietary fiber and iron.
- Coconut is an excellent source of potassium.
- Wheat flour has 19.1 times less sugar than coconut.
- Wheat flour has more thiamin, riboflavin, niacin and folate.
- Wheat flour is a great source of protein.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and coconut are high in calories. Wheat flour is very similar to coconut for calories - wheat flour has 361 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, wheat flour is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Coconut | |
|---|---|---|
| Protein | 14% | 4% |
| Carbohydrates | 82% | 16% |
| Fat | 4% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and coconut has 79% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both wheat flour and coconut are high in dietary fiber. Coconut has 275% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Wheat flour has 19.1 times less sugar than coconut - wheat flour has 0.31g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 260% more protein than coconut - wheat flour has 12g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and wheat flour has 99% less saturated fat than coconut - wheat flour has 0.24g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than wheat flour - coconut has 3.3mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Wheat flour and coconut contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Wheat flour and coconut contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Wheat flour and coconut contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate. Both wheat flour and coconut contain significant amounts of pantothenic acid and Vitamin B6.
| Wheat Flour | Coconut | |
|---|---|---|
| Thiamin | 0.812 MG | 0.066 MG |
| Riboflavin | 0.512 MG | 0.02 MG |
| Niacin | 7.554 MG | 0.54 MG |
| Pantothenic acid | 0.438 MG | 0.3 MG |
| Vitamin B6 | 0.037 MG | 0.054 MG |
| Folate | 183 UG | 26 UG |
Minerals
calcium
Wheat flour and coconut contain similar amounts of calcium - wheat flour has 15mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Both wheat flour and coconut are high in iron. Wheat flour has 81% more iron than coconut - wheat flour has 4.4mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 256% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both wheat flour and coconut contain significant amounts of linoleic acid.
| Wheat Flour | Coconut | |
|---|---|---|
| linoleic acid | 0.685 G | 0.366 G |
| Total | 0.685 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.
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Coconut (Nuts, coconut meat, raw) .
Wheat 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 wheat flour or coconut contain more calories in 100 grams?Both wheat flour and coconut are high in calories. Wheat flour is quite similar to coconut for calories - wheat flour has 361 calories in 100g and coconut has 354 calories.
Does wheat flour or coconut have more carbohydrates?
By weight, wheat flour is high in carbohydrates and coconut has 80% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does wheat flour or coconut contain more iron?
Both wheat flour and coconut are high in iron. Wheat flour has 80% more iron than coconut - wheat flour has 4.4mg of iron in 100 grams and coconut has 2.4mg of iron.
Does wheat flour or coconut contain more potassium?
Coconut is a rich source of potassium and it has 260% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and coconut has 356mg of potassium.