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Bean raw vs. Coconut — In-Depth Nutrition Comparison

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What are the main differences between bean raw and coconut?

  • Coconut has less folate, vitamin B1, copper, phosphorus, magnesium, iron, selenium, vitamin B6, and potassium than bean raw.
  • Coconut's daily need coverage for saturated fat is 147% higher.
  • Bean raw has 20 times more folate than coconut. Bean raw has 525µg of folate, while coconut has 26µg.
  • Bean raw contains less saturated fat.
  • Bean raw has a lower glycemic index than coconut.

We used Beans, pinto, mature seeds, raw and Nuts, coconut meat, raw types in this comparison.

Infographic

Bean raw vs Coconut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +707.1%
Contains more PotassiumPotassium +291.3%
Contains more IronIron +108.6%
Contains more CopperCopper +105.3%
Contains more ZincZinc +107.3%
Contains more PhosphorusPhosphorus +263.7%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +176.2%
Contains more ManganeseManganese +30.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +90.9%
Contains more Vitamin B1Vitamin B1 +980.3%
Contains more Vitamin B2Vitamin B2 +960%
Contains more Vitamin B3Vitamin B3 +117.4%
Contains more Vitamin B5Vitamin B5 +161.7%
Contains more Vitamin B6Vitamin B6 +777.8%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +1919.2%
Contains more CholineCholine +447.1%
Contains more Vitamin EVitamin E +14.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +543.2%
Contains more CarbsCarbs +310.7%
Contains more OtherOther +261.5%
Contains more FatsFats +2622.8%
Contains more WaterWater +314.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Poly. FatPolyunsaturated fat +11.2%
Contains more Mono. FatMonounsaturated fat +522.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Coconut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean raw Coconut DV% diff.
Saturated fat 0.235g 29.698g 134%
Folate 525µg 26µg 125%
Vitamin B1 0.713mg 0.066mg 54%
Copper 0.893mg 0.435mg 51%
Fats 1.23g 33.49g 50%
Phosphorus 411mg 113mg 43%
Protein 21.42g 3.33g 36%
Magnesium 176mg 32mg 34%
Iron 5.07mg 2.43mg 33%
Vitamin B6 0.474mg 0.054mg 32%
Selenium 27.9µg 10.1µg 32%
Potassium 1393mg 356mg 31%
Fiber 15.5g 9g 26%
Carbs 62.55g 15.23g 16%
Vitamin B2 0.212mg 0.02mg 15%
Manganese 1.148mg 1.5mg 15%
Starch 34.17g 14%
Zinc 2.28mg 1.1mg 11%
Choline 66.2mg 12.1mg 10%
Calcium 113mg 14mg 10%
Vitamin B5 0.785mg 0.3mg 10%
Vitamin K 5.6µg 0.2µg 5%
Vitamin B3 1.174mg 0.54mg 4%
Vitamin C 6.3mg 3.3mg 3%
Monounsaturated fat 0.229g 1.425g 3%
Calories 347kcal 354kcal 0%
Net carbs 47.05g 6.23g N/A
Sugar 2.11g 6.23g N/A
Sodium 12mg 20mg 0%
Vitamin E 0.21mg 0.24mg 0%
Polyunsaturated fat 0.407g 0.366g 0%
Tryptophan 0.237mg 0.039mg 0%
Threonine 0.81mg 0.121mg 0%
Isoleucine 0.871mg 0.131mg 0%
Leucine 1.558mg 0.247mg 0%
Lysine 1.356mg 0.147mg 0%
Methionine 0.259mg 0.062mg 0%
Phenylalanine 1.095mg 0.169mg 0%
Valine 0.998mg 0.202mg 0%
Histidine 0.556mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Bean raw
8%
Coconut
Minerals Daily Need Coverage Score
131%
Bean raw
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 4.12g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 29.463g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 26)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.1)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.