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  6. Kidney beans raw vs. Coconut

Kidney beans raw vs. Coconut — In-Depth Nutrition Comparison

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Differences between kidney beans raw and coconut

  • Coconut contains less folate, iron, fiber, copper, phosphorus, vitamin B1, potassium, vitamin B6, and magnesium than kidney beans raw.
  • Coconut's daily need coverage for saturated fat is 148% higher.
  • Coconut contains 15 times less folate than kidney beans raw. Kidney beans raw contains 394µg of folate, while coconut contains 26µg.
  • The amount of saturated fat in kidney beans raw is lower.
  • Kidney beans raw has a lower glycemic index. The glycemic index of kidney beans raw is 22, while the glycemic index of coconut is 59.

The food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Nuts, coconut meat, raw.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 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 +337.5%
Contains more CalciumCalcium +921.4%
Contains more PotassiumPotassium +294.9%
Contains more IronIron +237.4%
Contains more CopperCopper +120.2%
Contains more ZincZinc +153.6%
Contains more PhosphorusPhosphorus +260.2%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +46.9%
Contains more SeleniumSelenium +215.6%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 +36.4%
Contains more Vitamin B1Vitamin B1 +701.5%
Contains more Vitamin B2Vitamin B2 +995%
Contains more Vitamin B3Vitamin B3 +281.5%
Contains more Vitamin B5Vitamin B5 +160%
Contains more Vitamin B6Vitamin B6 +635.2%
Contains more Vitamin KVitamin K +9400%
Contains more FolateFolate +1415.4%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.24mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Coconut DV% diff.
Saturated fat 0.12g 29.698g 134%
Folate 394µg 26µg 92%
Iron 8.2mg 2.43mg 72%
Fiber 24.9g 9g 64%
Copper 0.958mg 0.435mg 58%
Fats 0.83g 33.49g 50%
Phosphorus 407mg 113mg 42%
Protein 23.58g 3.33g 41%
Vitamin B1 0.529mg 0.066mg 39%
Potassium 1406mg 356mg 31%
Magnesium 140mg 32mg 26%
Vitamin B6 0.397mg 0.054mg 26%
Manganese 1.021mg 1.5mg 21%
Vitamin K 19µg 0.2µg 16%
Zinc 2.79mg 1.1mg 15%
Carbs 60.01g 15.23g 15%
Vitamin B2 0.219mg 0.02mg 15%
Calcium 143mg 14mg 13%
Selenium 3.2µg 10.1µg 13%
Vitamin B3 2.06mg 0.54mg 10%
Vitamin B5 0.78mg 0.3mg 10%
Monounsaturated fat 0.064g 1.425g 3%
Choline 12.1mg 2%
Polyunsaturated fat 0.457g 0.366g 1%
Calories 333kcal 354kcal 1%
Vitamin C 4.5mg 3.3mg 1%
Net carbs 35.11g 6.23g N/A
Sugar 2.23g 6.23g N/A
Sodium 24mg 20mg 0%
Vitamin E 0.22mg 0.24mg 0%
Tryptophan 0.279mg 0.039mg 0%
Threonine 0.992mg 0.121mg 0%
Isoleucine 1.041mg 0.131mg 0%
Leucine 1.882mg 0.247mg 0%
Lysine 1.618mg 0.147mg 0%
Methionine 0.355mg 0.062mg 0%
Phenylalanine 1.275mg 0.169mg 0%
Valine 1.233mg 0.202mg 0%
Histidine 0.656mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +608.1%
Contains more CarbsCarbs +294%
Contains more OtherOther +299%
Contains more FatsFats +3934.9%
Contains more WaterWater +299.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 Poly. FatPolyunsaturated fat +24.9%
Contains more Mono. FatMonounsaturated fat +2126.6%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.