Flour vs Corn bran
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flour, coconut is higher in more vitamins & minerals
Calories (kcal)
Flour —
Corn bran 224
Protein (g)
Flour 16.1
Corn bran 8.36
Carbs (g)
Flour 58.9
Corn bran 85.6
Fat (g)
Flour 15.3
Corn bran 0.920
Fiber (g)
Flour 34.2
Corn bran 79.0
Quick answers
Which has more protein?
Flour, coconut — 16.1g vs 8.36g per 100g.
Which is more nutrient-dense?
Flour, coconut scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Flour | Corn bran | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 224 kcal | |
| Macronutrients | |||
| Water | 4.69 g | 4.71 g | = |
| Protein | 16.1 g | 8.36 g | +93% |
| Total lipid (fat) | 15.3 g | 0.920 g | +1561% |
| Carbohydrate, by difference | 58.9 g | 85.6 g | -31% |
| Fiber, total dietary | 34.2 g | 79.0 g | -57% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 14.0 g | 0.130 g | +10668% |
| Fatty acids, total monounsaturated | 0.806 g | 0.243 g | +232% |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0.010 mg | |
| Riboflavin (Vitamin B2) | — | 0.100 mg | |
| Niacin (Vitamin B3) | — | 2.73 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.636 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.152 mg | |
| Biotin (Vitamin B7) | — | 4.00 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 18.1 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 4.00 ug | |
| Carotene, beta | — | 32.0 ug | |
| Carotene, alpha | — | 21.0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.420 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 36.0 mg | 42.0 mg | -14% |
| Iron, Fe | 8.02 mg | 2.79 mg | +187% |
| Magnesium, Mg | 248 mg | 64.0 mg | +287% |
| Phosphorus, P | 507 mg | 72.0 mg | +604% |
| Potassium, K | 2088 mg | 44.0 mg | +4645% |
| Sodium, Na | 46.9 mg | 7.00 mg | +571% |
| Zinc, Zn | 3.70 mg | 1.56 mg | +137% |
| Copper, Cu | 2.08 mg | 0.248 mg | +739% |
| Manganese, Mn | 5.29 mg | 0.140 mg | +3681% |
| Selenium, Se | 26.8 ug | 16.5 ug | +62% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 438 kcal | — | |
| Energy (Atwater Specific Factors) | 424 kcal | — | |
| Energy | — | 937 kj | |
| Nitrogen | 3.05 g | — | |
| Ash | 4.99 g | 0.360 g | +1286% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | — | 4.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 4.00 ug | |
| Betaine | — | 4.60 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 71.0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 1355 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 0.300 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 0.111 g | |
| SFA 18:0 (Stearic acid) | — | 0.015 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.001 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.243 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.111 g | 0.421 g | -74% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.408 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.013 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.600 mg | |
| Choline from phosphatidylcholine | — | 2.20 mg | |
| Choline from phosphocholine | — | 0.300 mg | |
| Choline from sphingomyelin | — | 0.200 mg | |
| Free Choline | — | 15.0 mg | |
| Total Choline | — | 18.0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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