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  6. Kidney beans raw vs. Coconut milk

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

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The main differences between kidney beans raw and coconut milk

  • Kidney beans raw is richer than coconut milk in folate, fiber, iron, copper, phosphorus, vitamin B1, potassium, vitamin B6, and magnesium.
  • Daily need coverage for saturated fat for coconut milk is 105% higher.
  • Kidney beans raw contains 25 times more folate than coconut milk. Kidney beans raw contains 394µg of folate, while coconut milk contains 16µg.
  • Kidney beans raw contains less saturated fat.
  • Kidney beans raw has a lower glycemic index than coconut milk.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Kidney beans raw vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +278.4%
Contains more CalciumCalcium +793.8%
Contains more PotassiumPotassium +434.6%
Contains more IronIron +400%
Contains more CopperCopper +260.2%
Contains more ZincZinc +316.4%
Contains more PhosphorusPhosphorus +307%
Contains more ManganeseManganese +11.5%
Contains less SodiumSodium -37.5%
Contains more SeleniumSelenium +93.8%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +60.7%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin B1Vitamin B1 +1934.6%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +171.1%
Contains more Vitamin B5Vitamin B5 +326.2%
Contains more Vitamin B6Vitamin B6 +1103%
Contains more Vitamin KVitamin K +18900%
Contains more FolateFolate +2362.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Coconut milk DV% diff.
Saturated fat 0.12g 21.14g 96%
Folate 394µg 16µg 95%
Fiber 24.9g 2.2g 91%
Iron 8.2mg 1.64mg 82%
Copper 0.958mg 0.266mg 77%
Phosphorus 407mg 100mg 44%
Protein 23.58g 2.29g 43%
Vitamin B1 0.529mg 0.026mg 42%
Fats 0.83g 23.84g 35%
Potassium 1406mg 263mg 34%
Vitamin B6 0.397mg 0.033mg 28%
Magnesium 140mg 37mg 25%
Zinc 2.79mg 0.67mg 19%
Carbs 60.01g 5.54g 18%
Vitamin B2 0.219mg 0mg 17%
Vitamin K 19µg 0.1µg 16%
Calcium 143mg 16mg 13%
Vitamin B5 0.78mg 0.183mg 12%
Vitamin B3 2.06mg 0.76mg 8%
Calories 333kcal 230kcal 5%
Selenium 3.2µg 6.2µg 5%
Manganese 1.021mg 0.916mg 5%
Choline 8.5mg 2%
Monounsaturated fat 0.064g 1.014g 2%
Vitamin C 4.5mg 2.8mg 2%
Polyunsaturated fat 0.457g 0.261g 1%
Net carbs 35.11g 3.34g N/A
Sugar 2.23g 3.34g N/A
Sodium 24mg 15mg 0%
Vitamin E 0.22mg 0.15mg 0%
Tryptophan 0.279mg 0.027mg 0%
Threonine 0.992mg 0.083mg 0%
Isoleucine 1.041mg 0.09mg 0%
Leucine 1.882mg 0.17mg 0%
Lysine 1.618mg 0.101mg 0%
Methionine 0.355mg 0.043mg 0%
Phenylalanine 1.275mg 0.116mg 0%
Valine 1.233mg 0.139mg 0%
Histidine 0.656mg 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +929.7%
Contains more CarbsCarbs +983.2%
Contains more OtherOther +439.4%
Contains more FatsFats +2772.3%
Contains more WaterWater +475.5%

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 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Poly. FatPolyunsaturated fat +75.1%
Contains more Mono. FatMonounsaturated fat +1484.4%

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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.