Beans vs. Coconut — In-Depth Nutrition Comparison
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Summary of differences between beans and coconut
- Beans have more vitamin B1 and vitamin B6; however, coconut is higher in iron, copper, fiber, and selenium.
- Coconut covers your daily need for saturated fat, 148% more than beans.
- Beans have 4 times more calcium than coconut. While beans have 50mg of calcium, coconut has only 14mg.
- Beans have less saturated fat.
- The glycemic index of coconut is higher.
These are the specific foods used in this comparison Beans, baked, canned, no salt added and Nuts, coconut meat, raw.
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 CalciumCalcium | +257.1% |
| Contains more ZincZinc | +27.3% |
| Contains less SodiumSodium | -95% |
| Contains more PotassiumPotassium | +20.3% |
| Contains more IronIron | +737.9% |
| Contains more CopperCopper | +111.2% |
| Contains more SeleniumSelenium | +124.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +127.3% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B6Vitamin B6 | +140.7% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more CholineCholine | +154.5% |
| Contains more Vitamin EVitamin E | +60% |
| Contains more Vitamin B3Vitamin B3 | +25.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.103g | 29.698g | 135% |
| Manganese | 1.5mg | 65% | |
| Fats | 0.4g | 33.49g | 51% |
| Iron | 0.29mg | 2.43mg | 27% |
| Copper | 0.206mg | 0.435mg | 25% |
| Fiber | 5.5g | 9g | 14% |
| Calories | 105kcal | 354kcal | 12% |
| Selenium | 4.5µg | 10.1µg | 10% |
| Vitamin B1 | 0.15mg | 0.066mg | 7% |
| Vitamin B5 | 0.3mg | 6% | |
| Vitamin B6 | 0.13mg | 0.054mg | 6% |
| Calcium | 50mg | 14mg | 4% |
| Protein | 4.8g | 3.33g | 3% |
| Monounsaturated fat | 0.035g | 1.425g | 3% |
| Zinc | 1.4mg | 1.1mg | 3% |
| Choline | 30.8mg | 12.1mg | 3% |
| Vitamin B2 | 0.06mg | 0.02mg | 3% |
| Potassium | 296mg | 356mg | 2% |
| Carbs | 20.49g | 15.23g | 2% |
| Vitamin E | 0.15mg | 0.24mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Vitamin B3 | 0.43mg | 0.54mg | 1% |
| Sodium | 1mg | 20mg | 1% |
| Polyunsaturated fat | 0.172g | 0.366g | 1% |
| Vitamin K | 0.8µg | 0.2µg | 1% |
| Folate | 24µg | 26µg | 1% |
| Phosphorus | 104mg | 113mg | 1% |
| Vitamin C | 3.1mg | 3.3mg | 0% |
| Net carbs | 14.99g | 6.23g | N/A |
| Magnesium | 32mg | 32mg | 0% |
| Sugar | 7.78g | 6.23g | N/A |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +44.1% |
| Contains more CarbsCarbs | +34.5% |
| Contains more WaterWater | +54.5% |
| Contains more OtherOther | +78.1% |
| Contains more FatsFats | +8272.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +3971.4% |
| Contains more Poly. FatPolyunsaturated fat | +112.8% |
