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  6. Broad bean raw vs. Coconut

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

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What are the differences between broad bean raw and coconut?

  • Broad bean raw is higher in vitamin K, folate, vitamin B2, vitamin B3, vitamin A, and vitamin E, yet coconut is higher in manganese, selenium, and iron.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • The amount of saturated fat in broad bean raw is lower.
  • The glycemic index of coconut is lower.

We used Beans, fava, in pod, raw and Nuts, coconut meat, raw types in this article.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 CalciumCalcium +164.3%
Contains more PhosphorusPhosphorus +14.2%
Contains more IronIron +56.8%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +126.9%
Contains more SeleniumSelenium +1162.5%
~equal in Magnesium ~32mg
~equal in Potassium ~356mg
~equal in Copper ~0.435mg
~equal in Zinc ~1.1mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 CVitamin C +12.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +383.3%
Contains more Vitamin B1Vitamin B1 +101.5%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin B3Vitamin B3 +316.5%
Contains more Vitamin B6Vitamin B6 +92.6%
Contains more Vitamin KVitamin K +20350%
Contains more FolateFolate +469.2%
Contains more Vitamin B5Vitamin B5 +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Coconut DV% diff.
Saturated fat 0.118g 29.698g 134%
Fats 0.73g 33.49g 50%
Manganese 0.661mg 1.5mg 36%
Vitamin K 40.9µg 0.2µg 34%
Folate 148µg 26µg 31%
Vitamin B2 0.29mg 0.02mg 21%
Selenium 0.8µg 10.1µg 17%
Calories 88kcal 354kcal 13%
Vitamin B3 2.249mg 0.54mg 11%
Iron 1.55mg 2.43mg 11%
Protein 7.92g 3.33g 9%
Vitamin E 1.16mg 0.24mg 6%
Vitamin B1 0.133mg 0.066mg 6%
Fiber 7.5g 9g 6%
Copper 0.402mg 0.435mg 4%
Vitamin B6 0.104mg 0.054mg 4%
Monounsaturated fat 0.104g 1.425g 3%
Phosphorus 129mg 113mg 2%
Vitamin A 17µg 0µg 2%
Calcium 37mg 14mg 2%
Choline 12.1mg 2%
Vitamin B5 0.225mg 0.3mg 2%
Zinc 1mg 1.1mg 1%
Potassium 332mg 356mg 1%
Carbs 17.63g 15.23g 1%
Vitamin C 3.7mg 3.3mg 0%
Net carbs 10.13g 6.23g N/A
Magnesium 33mg 32mg 0%
Sugar 9.21g 6.23g N/A
Sodium 25mg 20mg 0%
Polyunsaturated fat 0.342g 0.366g 0%
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +137.8%
Contains more CarbsCarbs +15.8%
Contains more WaterWater +54.5%
Contains more OtherOther +16.7%
Contains more FatsFats +4487.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -99.6%
Contains more Mono. FatMonounsaturated fat +1270.2%
~equal in Polyunsaturated fat ~0.366g

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.