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  6. Baked beans vs. Coconut

Baked beans vs. Coconut — In-Depth Nutrition Comparison

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How are baked beans and coconut different?

  • Baked beans are higher in vitamin B1 and folate; however, coconut is richer in manganese, copper, fiber, selenium, and iron.
  • Daily need coverage for saturated fat for coconut is 139% higher.
  • Baked beans contain 21 times more sodium than coconut. While baked beans contain 422mg of sodium, coconut contains only 20mg.
  • Baked beans have a lower glycemic index (40) than coconut (59).

Beans, baked, home prepared and Nuts, coconut meat, raw are the varieties used in this article.

Infographic

Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +34.4%
Contains more CalciumCalcium +335.7%
Contains more IronIron +22.1%
Contains more CopperCopper +173.6%
Contains more ZincZinc +50.7%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +488.2%
Contains more SeleniumSelenium +77.2%
~equal in Potassium ~356mg
~equal in Phosphorus ~113mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 B1Vitamin B1 +106.1%
Contains more Vitamin B2Vitamin B2 +145%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +84.6%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B3Vitamin B3 +32.4%
Contains more Vitamin B5Vitamin B5 +93.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Coconut DV% diff.
Saturated fat 1.948g 29.698g 126%
Manganese 0.255mg 1.5mg 54%
Fats 5.15g 33.49g 44%
Copper 0.159mg 0.435mg 31%
Sodium 422mg 20mg 17%
Fiber 5.5g 9g 14%
Calories 155kcal 354kcal 10%
Selenium 5.7µg 10.1µg 8%
Folate 48µg 26µg 6%
Vitamin B1 0.136mg 0.066mg 6%
Iron 1.99mg 2.43mg 6%
Calcium 61mg 14mg 5%
Protein 5.54g 3.33g 4%
Zinc 0.73mg 1.1mg 3%
Magnesium 43mg 32mg 3%
Vitamin B6 0.09mg 0.054mg 3%
Vitamin B5 0.155mg 0.3mg 3%
Monounsaturated fat 2.133g 1.425g 2%
Vitamin C 1.1mg 3.3mg 2%
Choline 12.1mg 2%
Vitamin B2 0.049mg 0.02mg 2%
Polyunsaturated fat 0.74g 0.366g 2%
Carbs 21.63g 15.23g 2%
Cholesterol 5mg 0mg 2%
Vitamin E 0.24mg 2%
Vitamin B3 0.408mg 0.54mg 1%
Phosphorus 109mg 113mg 1%
Net carbs 16.13g 6.23g N/A
Potassium 358mg 356mg 0%
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.067mg 0.039mg 0%
Threonine 0.228mg 0.121mg 0%
Isoleucine 0.242mg 0.131mg 0%
Leucine 0.428mg 0.247mg 0%
Lysine 0.379mg 0.147mg 0%
Methionine 0.086mg 0.062mg 0%
Phenylalanine 0.287mg 0.169mg 0%
Valine 0.282mg 0.202mg 0%
Histidine 0.153mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +66.4%
Contains more CarbsCarbs +42%
Contains more WaterWater +38.7%
Contains more OtherOther +161.5%
Contains more FatsFats +550.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 -93.4%
Contains more Mono. FatMonounsaturated fat +49.7%
Contains more Poly. FatPolyunsaturated fat +102.2%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.