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  6. Cranberry bean raw vs. Coconut

Cranberry bean raw vs. Coconut — In-Depth Nutrition Comparison

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Summary of differences between cranberry bean raw and coconut

  • Cranberry bean raw has more folate, fiber, vitamin B1, copper, phosphorus, iron, magnesium, and potassium; however, coconut is higher in manganese.
  • Coconut covers your daily need for saturated fat, 147% more than cranberry bean raw.
  • Cranberry bean raw has 23 times more folate than coconut. While cranberry bean raw has 604µg of folate, coconut has only 26µg.
  • Cranberry bean raw has less saturated fat.
  • The glycemic index of coconut is higher.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, raw and Nuts, coconut meat, raw.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +387.5%
Contains more CalciumCalcium +807.1%
Contains more PotassiumPotassium +274.2%
Contains more IronIron +105.8%
Contains more CopperCopper +82.5%
Contains more ZincZinc +230%
Contains more PhosphorusPhosphorus +229.2%
Contains less SodiumSodium -70%
Contains more SeleniumSelenium +25.7%
Contains more ManganeseManganese +63%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +1031.8%
Contains more Vitamin B2Vitamin B2 +965%
Contains more Vitamin B3Vitamin B3 +169.4%
Contains more Vitamin B5Vitamin B5 +149.3%
Contains more Vitamin B6Vitamin B6 +472.2%
Contains more FolateFolate +2223.1%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Coconut DV% diff.
Folate 604µg 26µg 145%
Saturated fat 0.316g 29.698g 134%
Fiber 24.7g 9g 63%
Vitamin B1 0.747mg 0.066mg 57%
Fats 1.23g 33.49g 50%
Copper 0.794mg 0.435mg 40%
Protein 23.03g 3.33g 39%
Phosphorus 372mg 113mg 37%
Iron 5mg 2.43mg 32%
Magnesium 156mg 32mg 30%
Potassium 1332mg 356mg 29%
Manganese 0.92mg 1.5mg 25%
Zinc 3.63mg 1.1mg 23%
Vitamin B6 0.309mg 0.054mg 20%
Vitamin B2 0.213mg 0.02mg 15%
Carbs 60.05g 15.23g 15%
Calcium 127mg 14mg 11%
Vitamin B5 0.748mg 0.3mg 9%
Vitamin B3 1.455mg 0.54mg 6%
Selenium 12.7µg 10.1µg 5%
Vitamin C 0mg 3.3mg 4%
Monounsaturated fat 0.106g 1.425g 3%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Polyunsaturated fat 0.527g 0.366g 1%
Calories 335kcal 354kcal 1%
Sodium 6mg 20mg 1%
Net carbs 35.35g 6.23g N/A
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.273mg 0.039mg 0%
Threonine 0.969mg 0.121mg 0%
Isoleucine 1.017mg 0.131mg 0%
Leucine 1.838mg 0.247mg 0%
Lysine 1.58mg 0.147mg 0%
Methionine 0.346mg 0.062mg 0%
Phenylalanine 1.245mg 0.169mg 0%
Valine 1.205mg 0.202mg 0%
Histidine 0.641mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +591.6%
Contains more CarbsCarbs +294.3%
Contains more OtherOther +243.8%
Contains more FatsFats +2622.8%
Contains more WaterWater +279.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -98.9%
Contains more Poly. FatPolyunsaturated fat +44%
Contains more Mono. FatMonounsaturated fat +1244.3%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.