Whole Wheat Flour vs. Coconut
Nutrition comparison of Whole 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
whole wheat flour
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and coconut:
- Both whole wheat flour and coconut are high in calories, dietary fiber, iron and potassium.
- Whole wheat flour has 5.1 times less sugar than coconut.
- Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Whole wheat flour is a great source of protein.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and coconut are high in calories. Coconut has a little more calories (7%) than whole wheat flour by weight - whole wheat flour has 332 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, whole wheat flour is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Coconut | |
|---|---|---|
| Protein | 11% | 4% |
| Carbohydrates | 84% | 16% |
| Fat | 5% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and coconut has 80% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both whole wheat flour and coconut are high in dietary fiber. Whole wheat flour has 46% more dietary fiber than coconut - whole wheat flour has 13.1g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Whole wheat flour has 5.1 times less sugar than coconut - whole wheat flour has 1g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 189% more protein than coconut - whole wheat flour has 9.6g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and whole wheat flour has 99% less saturated fat than coconut - whole wheat flour has 0.43g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than whole wheat flour - coconut has 3.3mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Whole wheat flour and coconut contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Whole wheat flour and coconut contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Whole wheat flour and coconut contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both whole wheat flour and coconut contain significant amounts of folate.
| Whole Wheat Flour | Coconut | |
|---|---|---|
| Thiamin | 0.297 MG | 0.066 MG |
| Riboflavin | 0.188 MG | 0.02 MG |
| Niacin | 5.347 MG | 0.54 MG |
| Pantothenic acid | 1.011 MG | 0.3 MG |
| Vitamin B6 | 0.191 MG | 0.054 MG |
| Folate | 28 UG | 26 UG |
Minerals
calcium
Whole wheat flour has 136% more calcium than coconut - whole wheat flour has 33mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Both whole wheat flour and coconut are high in iron. Whole wheat flour has 53% more iron than coconut - whole wheat flour has 3.7mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both whole wheat flour and coconut are high in potassium. Whole wheat flour has 11% more potassium than coconut - whole wheat flour has 394mg of potassium per 100 grams and coconut has 356mg of potassium.
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Coconut (Nuts, coconut meat, raw) .
Whole 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 whole wheat flour or coconut contain more calories in 100 grams?Both whole wheat flour and coconut are high in calories. Coconut has a little more calories ( 10%) than whole wheat flour by weight - whole wheat flour has 332 calories in 100g and coconut has 354 calories.
Does whole wheat flour or coconut have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and coconut has 80% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does whole wheat flour or coconut contain more iron?
Both whole wheat flour and coconut are high in iron. Whole wheat flour has 50% more iron than coconut - whole wheat flour has 3.7mg of iron in 100 grams and coconut has 2.4mg of iron.
Does whole wheat flour or coconut contain more potassium?
Both whole wheat flour and coconut are high in potassium. Whole wheat flour has 10% more potassium than coconut - whole wheat flour has 394mg of potassium in 100 grams and coconut has 356mg of potassium.