Beans vs. Coconut milk — In-Depth Nutrition Comparison

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What are the main differences between beans and coconut milk?

Beans are richer in fiber, vitamin B1, vitamin B6, and zinc, while coconut milk is higher in iron, copper, and monounsaturated fat.
Coconut milk's daily need coverage for saturated fat is 105% higher.
Coconut milk has 6 times less vitamin B1 than beans. Beans have 0.15mg of vitamin B1, while coconut milk has 0.026mg.
Beans are lower in saturated fat.
Coconut milk has a higher glycemic index (97) than beans (33).

We used Beans, baked, canned, no salt added and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types in this comparison.

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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.

Beans

Coconut milk

Contains more CalciumCalcium	+212.5%
Contains more PotassiumPotassium	+12.5%
Contains more ZincZinc	+109%
Contains less SodiumSodium	-93.3%

Contains more MagnesiumMagnesium	+15.6%
Contains more IronIron	+465.5%
Contains more CopperCopper	+29.1%
Contains more SeleniumSelenium	+37.8%

~equal in Phosphorus ~100mg

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.

Beans

Coconut milk

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+476.9%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B6Vitamin B6	+293.9%
Contains more Vitamin KVitamin K	+700%
Contains more FolateFolate	+50%
Contains more CholineCholine	+262.4%

Contains more Vitamin B3Vitamin B3

+76.7%

~equal in Vitamin C ~2.8mg

~equal in Vitamin E ~0.15mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.103g	21.14g	96%
Manganese		0.916mg	40%
Fats	0.4g	23.84g	36%
Iron	0.29mg	1.64mg	17%
Fiber	5.5g	2.2g	13%
Vitamin B1	0.15mg	0.026mg	10%
Vitamin B6	0.13mg	0.033mg	7%
Zinc	1.4mg	0.67mg	7%
Copper	0.206mg	0.266mg	7%
Calories	105kcal	230kcal	6%
Carbs	20.49g	5.54g	5%
Vitamin B2	0.06mg	0mg	5%
Protein	4.8g	2.29g	5%
Choline	30.8mg	8.5mg	4%
Vitamin B5		0.183mg	4%
Selenium	4.5µg	6.2µg	3%
Calcium	50mg	16mg	3%
Folate	24µg	16µg	2%
Vitamin B3	0.43mg	0.76mg	2%
Monounsaturated fat	0.035g	1.014g	2%
Potassium	296mg	263mg	1%
Vitamin K	0.8µg	0.1µg	1%
Polyunsaturated fat	0.172g	0.261g	1%
Vitamin A	5µg	0µg	1%
Sodium	1mg	15mg	1%
Phosphorus	104mg	100mg	1%
Magnesium	32mg	37mg	1%
Vitamin C	3.1mg	2.8mg	0%
Net carbs	14.99g	3.34g	N/A
Sugar	7.78g	3.34g	N/A
Vitamin E	0.15mg	0.15mg	0%
Tryptophan		0.027mg	0%
Threonine		0.083mg	0%
Isoleucine		0.09mg	0%
Leucine		0.17mg	0%
Lysine		0.101mg	0%
Methionine		0.043mg	0%
Phenylalanine		0.116mg	0%
Valine		0.139mg	0%
Histidine		0.053mg	0%