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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
131%
63%
Comparison summary
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 4.12g)
Which food contains less Sodium?
Bean raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 29.463g)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 26)
Which food is cheaper?
Bean raw is cheaper (difference - $1.1)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)