Coconut vs Almond Flakes: The Healthier Choice
Where is more calories, protein, carbs - what is more healthy?
Almond flakes vs Coconut: Nutrition Comparison
| per 100g | Coconut | Almond flakes |
|---|---|---|
| Calories | 354 | 590 |
| Carbohydrates | 15.23 g | 18.67 g |
| Fat | 33.49 g | 52.52 g |
| Dietary fiber | 9 g | 9.9 g |
| Protein | 3.3 g | 21.4 g |
| Calcium | 14 mg | 236 mg |
| Iron | 2.43 mg | 3.28 mg |
| Magnessium | 32 mg | 268 mg |
| Phosphorus | 113 mg | 49 mg |
| Potassium | 356 mg | 659 mg |
| Sodium | 20 mg | 19 mg |
| Zink | 1.1 mg | 49 mg |
| Vitaminium B1 (Thiamine) | 0.066 mg | 0.191 mg |
| Vitaminium B2 (riboflavin) | 0.02 mg | 0.711 mg |
| Vitaminium B3 (Niacin) | 0.54 mg | 3.5 mg |
| Vitaminium B6 | 0.054 mg | 0.115 mg |
| Vitaminium B9 (Folic acid) | 26 mg | 0.049 mg |
| Vitaminium E | 0.24 mg | 23.75 mg |
Less Calories in Coconut
At first glance, you can see that in coconut is much less calories than in almond flakes.
Coconut has 354 kcal per 100g and almond flakes 590 kcal per 100g so it is pretty easy to calculate that the difference is about 67%.
In coconut and in almond flakes most calories came from fat.
See tables below to compare coconut with almond flakes in details.
Coconut And Almond flakes Nutrition Difference
- Calories:
almond flakes - 67% more than coconut - Carbohydrates:
almond flakes - 23% more than coconut - Fat:
almond flakes - 57% more than coconut - Dietary fiber:
almond flakes - 10% more than coconut - Protein:
almond flakes - 548% more than coconut
Less protein in coconut
It is aslo easy to see see that in coconut is less protein than in almond flakes.
There is 21.4g per 100g of almond flakes and 3.3g per 100g of coconut so using simple math we can see that difference is about 548%.
Less carbohydrates in coconut
In coconut is less carbohydrates than in almond flakes.
There is 18.67g/100g of carbohydrates in almond flakes and 15.23g/100g in coconut so let me do the math for you again - difference is about 23%.
Less fat in coconut
In coconut is less fats than in almond flakes.
The tables above show us that there is 52.52g/100g of fats in almond flakes and 33.49g/100g in coconut. In this case difference is about 57%.
Coconut
354kcal- Calories354
- Carbohydrates15.23 g
- Fat33.49 g
- Dietary fiber9 g
- Protein3.3 g
100g | ounce | single piece | tablespoon | teaspoon | cup | shredded
Calories source
- 16% CARBS.
- 4% PROTEIN
- 80% FAT
Almond flakes
590kcal- Calories590
- Carbohydrates18.67 g
- Fat52.52 g
- Dietary fiber9.9 g
- Protein21.4 g
100g | ounce | tablespoon | teaspoon | glass | cup | half cup
Calories source
- 12% CARBS
- 14% PROTEIN
- 75% FAT
Vitamins: almond flakes vs coconut
- Vitaminium B1 (Thiamine):
almond flakes - 189% more than coconut - Vitaminium B2 (riboflavin):
almond flakes - 3455% more than coconut - Vitaminium B3 (Niacin):
almond flakes - 548% more than coconut - Vitaminium B6:
almond flakes - 113% more than coconut - Vitaminium B9 (Folic acid):
coconut - 52961% more than almond flakes - Vitaminium E:
almond flakes - 9796% more than coconut
Minerals: coconut vs almond flakes
- Calcium:
almond flakes - 1586% more than coconut - Iron:
almond flakes - 35% more than coconut - Magnessium:
almond flakes - 738% more than coconut - Phosphorus:
coconut - 131% more than almond flakes - Potassium:
almond flakes - 85% more than coconut - Sodium:
coconut - 5% more than almond flakes - Zink:
almond flakes - 4355% more than coconut
Compares of coconut
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- see all compares of coconut
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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