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Green bean raw vs. Coconut oil — In-Depth Nutrition Comparison

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How are green bean raw and coconut oil different?

  • Green bean raw has more vitamin K, vitamin A, vitamin C, iron, vitamin B6, fiber, manganese, folate, and vitamin B2 than coconut oil.
  • Daily need coverage for saturated fat for coconut oil is 412% higher.
  • Green bean raw has less saturated fat.
  • Coconut oil has a lower glycemic index (0) than green bean raw (20).

Beans, snap, green, raw and Oil, coconut are the varieties used in this article.

Infographic

Green bean raw vs Coconut oil 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1960%
Contains more CopperCopper +∞%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +272.7%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +7066.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +5000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Coconut oil DV% diff.
Saturated fat 0.05g 82.475g 375%
Fats 0.22g 99.06g 152%
Calories 31kcal 892kcal 43%
Vitamin K 43µg 0.6µg 35%
Monounsaturated fat 0.01g 6.332g 16%
Vitamin C 12.2mg 0mg 14%
Iron 1.03mg 0.05mg 12%
Polyunsaturated fat 0.113g 1.702g 11%
Vitamin B6 0.141mg 0mg 11%
Fiber 2.7g 0g 11%
Manganese 0.216mg 0mg 9%
Folate 33µg 0µg 8%
Vitamin B2 0.104mg 0mg 8%
Copper 0.069mg 0mg 8%
Vitamin B1 0.082mg 0mg 7%
Potassium 211mg 0mg 6%
Magnesium 25mg 0mg 6%
Phosphorus 38mg 0mg 5%
Vitamin B3 0.734mg 0mg 5%
Vitamin B5 0.225mg 0mg 5%
Vitamin A 35µg 0µg 4%
Protein 1.83g 0g 4%
Calcium 37mg 1mg 4%
Choline 15.3mg 0.3mg 3%
Fructose 1.39g 2%
Carbs 6.97g 0g 2%
Zinc 0.24mg 0.02mg 2%
Vitamin E 0.41mg 0.11mg 2%
Selenium 0.6µg 0µg 1%
Net carbs 4.27g 0g N/A
Sugar 3.26g 0g N/A
Starch 0.88g 0%
Sodium 6mg 0mg 0%
Trans fat 0g 0.028g N/A
Tryptophan 0.019mg 0mg 0%
Threonine 0.079mg 0mg 0%
Isoleucine 0.066mg 0mg 0%
Leucine 0.112mg 0mg 0%
Lysine 0.088mg 0mg 0%
Methionine 0.022mg 0mg 0%
Phenylalanine 0.067mg 0mg 0%
Valine 0.09mg 0mg 0%
Histidine 0.034mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +300966.7%
Contains more FatsFats +44927.3%
Contains more OtherOther +37.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +63220%
Contains more Poly. FatPolyunsaturated fat +1406.2%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/nutrients
  2. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.