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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
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
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
8%
Minerals Daily Need Coverage Score
130%
63%
Comparison summary
Which food is lower in Sugar?
Kidney beans raw is lower in Sugar (difference - 4g)
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 29.578g)
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 37)
Which food is cheaper?
Kidney beans raw is cheaper (difference - $1.4)
Which food is richer in minerals?
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw is relatively richer in vitamins
Which food contains less Sodium?
Coconut contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)