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  6. Adzuki bean vs. Coconut

Adzuki bean vs. Coconut — In-Depth Nutrition Comparison

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A recap on differences between adzuki bean and coconut

  • Coconut has less folate, copper, phosphorus, zinc, vitamin B1, iron, potassium, vitamin B5, and vitamin B6.
  • Adzuki bean covers your daily folate needs 149% more than coconut.
  • Coconut contains 7 times less vitamin B1 than adzuki bean. Adzuki bean contains 0.455mg of vitamin B1, while coconut contains 0.066mg.
  • Adzuki bean has less saturated fat.
  • The glycemic index of coconut is higher.

Food varieties used in this article are Beans, adzuki, mature seeds, raw and Nuts, coconut meat, raw.

Infographic

Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 +296.9%
Contains more CalciumCalcium +371.4%
Contains more PotassiumPotassium +252.2%
Contains more IronIron +104.9%
Contains more CopperCopper +151.5%
Contains more ZincZinc +358.2%
Contains more PhosphorusPhosphorus +237.2%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +15.3%
Contains more SeleniumSelenium +225.8%

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +589.4%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin B3Vitamin B3 +387%
Contains more Vitamin B5Vitamin B5 +390.3%
Contains more Vitamin B6Vitamin B6 +550%
Contains more FolateFolate +2292.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Coconut DV% diff.
Folate 622µg 26µg 149%
Saturated fat 0.191g 29.698g 134%
Copper 1.094mg 0.435mg 73%
Fats 0.53g 33.49g 51%
Phosphorus 381mg 113mg 38%
Zinc 5.04mg 1.1mg 36%
Protein 19.87g 3.33g 33%
Iron 4.98mg 2.43mg 32%
Vitamin B1 0.455mg 0.066mg 32%
Potassium 1254mg 356mg 26%
Magnesium 127mg 32mg 23%
Vitamin B5 1.471mg 0.3mg 23%
Vitamin B6 0.351mg 0.054mg 23%
Carbs 62.9g 15.23g 16%
Fiber 12.7g 9g 15%
Vitamin B2 0.22mg 0.02mg 15%
Selenium 3.1µg 10.1µg 13%
Vitamin B3 2.63mg 0.54mg 13%
Manganese 1.73mg 1.5mg 10%
Calcium 66mg 14mg 5%
Vitamin C 0mg 3.3mg 4%
Monounsaturated fat 0.05g 1.425g 3%
Polyunsaturated fat 0.113g 0.366g 2%
Choline 12.1mg 2%
Vitamin E 0.24mg 2%
Calories 329kcal 354kcal 1%
Sodium 5mg 20mg 1%
Net carbs 50.2g 6.23g N/A
Sugar 6.23g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.191mg 0.039mg 0%
Threonine 0.674mg 0.121mg 0%
Isoleucine 0.791mg 0.131mg 0%
Leucine 1.668mg 0.247mg 0%
Lysine 1.497mg 0.147mg 0%
Methionine 0.21mg 0.062mg 0%
Phenylalanine 1.052mg 0.169mg 0%
Valine 1.023mg 0.202mg 0%
Histidine 0.524mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +496.7%
Contains more CarbsCarbs +313%
Contains more OtherOther +239.6%
Contains more FatsFats +6218.9%
Contains more WaterWater +249.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -99.4%
Contains more Mono. FatMonounsaturated fat +2750%
Contains more Poly. FatPolyunsaturated fat +223.9%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.