Nuts Coconut Meat (Raw)vsFull Fat Soy Flour (Raw)
Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g. Full Fat Soy Flour (Raw) has 434 calories and 38g protein per 100g Full Fat Soy Flour (Raw) has more protein, Nuts Coconut Meat (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Coconut Meat (Raw) vs Full Fat Soy Flour (Raw)
Go with Nuts Coconut Meat (Raw) at just 354 kcal per 100g — 18% fewer calories.
Full Fat Soy Flour (Raw) will keep you satisfied longer with 9.6g fiber, 37.8g protein, 20.6g fat — fat and protein slow digestion while fiber adds bulk.
Full Fat Soy Flour (Raw) packs 37.8g of protein per 100g (35% of calories from protein) — the better pick for muscle growth and recovery.
Full Fat Soy Flour (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Full Fat Soy Flour (Raw) provides 2520mg of potassium per 100g — important for muscle function and hydration.
Full Fat Soy Flour (Raw) provides 206mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Nuts Coconut Meat (Raw)
High in saturated fat with 29.7g per 100g, which is worth watching if you are managing heart health or cholesterol.
Full Fat Soy Flour (Raw)
Calorie-dense at 434 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Coconut Meat | Soy Flour Full-fat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 354kcal18% | 434kcal22% | <0.1kcal |
| Protein | 3.3g7% | 38g76% | <0.1g |
| Total Fat | 34g43% | 21g26% | +13g |
| Saturated Fat | 30g149% | 3.0g15% | +27g |
| Trans Fat | — | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 15g6% | 32g12% | <0.1g |
| Dietary Fiber | 9.0g32% | 9.6g34% | <0.1g |
| Sugars | 6.2g | 7.5g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 6.0mcg1% | <0.1mcg |
| Vitamin C | 3.3mg4% | 0mg0% | +3.3mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.24mg2% | 1.9mg13% | <0.1mg |
| Vitamin K | 0.20mcg0% | 70mcg58% | <0.1mcg |
| Vitamin B6 | <0.1mg3% | 0.46mg27% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 26mcg7% | 345mcg86% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | 0.58mg48% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | 1.2mg89% | <0.1mg |
| Niacin (B3) | 0.54mg3% | 4.3mg27% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 20mg1% | 13mg1% | +7.0mg |
| Calcium | 14mg1% | 206mg16% | <0.1mg |
| Iron | 2.4mg14% | 6.4mg35% | <0.1mg |
| Potassium | 356mg8% | 2520mg54% | <0.1mg |
| Phosphorus | 113mg9% | 494mg40% | <0.1mg |
| Magnesium | 32mg8% | 429mg102% | <0.1mg |
| Zinc | 1.1mg10% | 3.9mg36% | <0.1mg |
| Copper | 0.43mg48% | 2.9mg324% | <0.1mg |
| Manganese | 1.5mg65% | 2.3mg99% | <0.1mg |
| Selenium | 10mcg18% | 7.5mcg14% | +2.6mcg |
🔬Nutritional Analysis
Calories: Nuts Coconut Meat (Raw) is moderately lower in calories than Full Fat Soy Flour (Raw), containing 354 kcal compared to 434 kcal per 100g (23% fewer calories).
Protein: Full Fat Soy Flour (Raw) provides more protein with 37.8g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Full Fat Soy Flour (Raw) offers better value for building and maintaining muscle.
Fat: Full Fat Soy Flour (Raw) is the leaner option with 20.6g of total fat per 100g compared to 33.5g. Full Fat Soy Flour (Raw) has less saturated fat (2.99g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Full Fat Soy Flour (Raw): 6mcg vs 0mcg), Vitamin C (Nuts Coconut Meat (Raw): 3.3mg vs 0mg), Vitamin K (Full Fat Soy Flour (Raw): 70mcg vs 0.2mcg).
Key Minerals: Notable mineral differences include Calcium (Full Fat Soy Flour (Raw): 206mg vs 14mg), Magnesium (Full Fat Soy Flour (Raw): 429mg vs 32mg), Potassium (Full Fat Soy Flour (Raw): 2520mg vs 356mg).
Diet Suitability: Full Fat Soy Flour (Raw) fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
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❓Frequently Asked Questions
- Which has more protein, Nuts Coconut Meat (Raw) or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) has more protein with 37.8g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Nuts Coconut Meat (Raw) or Full Fat Soy Flour (Raw)?
- Nuts Coconut Meat (Raw) is lower in calories with 354 kcal per 100g versus 434 kcal.
- Is Nuts Coconut Meat (Raw) or Full Fat Soy Flour (Raw) healthier?
- It depends on your goals. Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein per 100g, while Full Fat Soy Flour (Raw) has 434 calories and 37.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Coconut Meat (Raw) or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) is leaner with 20.6g of fat per 100g compared to 33.5g.
- Which has more fiber, Nuts Coconut Meat (Raw) or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) has more fiber with 9.6g per 100g compared to 9g.