Which has more calories, Flour, Almond or Nuts, Coconut Meat?

Per 100 g: Flour, Almond has 622 kcal, Nuts, Coconut Meat has 456 kcal.

Which has more protein, Flour, Almond or Nuts, Coconut Meat?

Per 100 g: Flour, Almond has 26.2 g of protein, Nuts, Coconut Meat has 3.1 g.

Flour, Almond vs Nuts, Coconut Meat: Nutrition Comparison

Compare calories, protein, fat, carbs, vitamins and minerals per 100 g. Values shaded green are generally the more favorable ones.

Nuts & Seeds Flour, Almond 622 kcal · 100 g VS Nuts & Seeds Nuts, Coconut Meat 456 kcal · 100 g

Key differences

Flour, Almond has more calories; Nuts, Coconut Meat is lower in calories.
Flour, Almond has more protein per 100 g.
Flour, Almond is notably higher in iron.
Flour, Almond is notably higher in calcium.
Flour, Almond is notably higher in potassium.

At a glance

Flour, Almond on the left, Nuts, Coconut Meat on the right. The longer bar holds more per 100 g; green marks the generally more favorable value.

Calories

622 kcal

456 kcal

Protein

26.2 g

3.1 g

Total Fat

50.2 g

28 g

Carbohydrate

16.3 g

51.9 g

Dietary Fiber

9.3 g

9.9 g

Total Sugars

—

36.8 g

Nutrient comparison (per 100 g)

Nutrient	Flour, Almond	Nuts, Coconut Meat
Calories	622 kcal	456 kcal
Protein	26.2 g	3.1 g
Total Fat	50.2 g	28 g
Saturated Fat	—	26.4 g
Carbohydrate	16.3 g	51.9 g
Dietary Fiber	9.3 g	9.9 g
Total Sugars	—	36.8 g
Sodium	0.9 mg	285 mg
Potassium	666.8 mg	361 mg
Calcium	232.3 mg	11 mg
Iron	3.2 mg	1.5 mg
Magnesium	251.1 mg	51 mg
Vitamin C	—	0 mg
Vitamin A	—	0 mcg
Vitamin D	—	0 mcg
Cholesterol	—	0 mg

Green highlighting marks the more favorable value where it applies (for example, more protein or less saturated fat). Neutral nutrients are not highlighted.

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Flour, Almond

Protein17.4%26.2 g
Fat74.9%50.2 g
Carbs7.7%16.3 g

Nuts, Coconut Meat

Protein2.8%3.1 g
Fat55.7%28 g
Carbs41.5%51.9 g

Frequently asked questions

Which has more calories, Flour, Almond or Nuts, Coconut Meat?: Per 100 g: Flour, Almond has 622 kcal, Nuts, Coconut Meat has 456 kcal.
Which has more protein, Flour, Almond or Nuts, Coconut Meat?: Per 100 g: Flour, Almond has 26.2 g of protein, Nuts, Coconut Meat has 3.1 g.

Compare with other foods

Flour, Almond vs Almond Butter, Creamy Flour, Almond vs Flaxseed, Ground Flour, Almond vs Flour, Chestnut Flour, Almond vs Flour, Coconut Nuts, Coconut Meat vs Almond Butter, Creamy Nuts, Coconut Meat vs Flaxseed, Ground Pick a pair manually

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.