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Green beans vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between green beans and coconut?

  • Green beans are higher in vitamin K and vitamin A, yet coconut is higher in manganese, copper, fiber, iron, selenium, phosphorus, and zinc.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • The amount of saturated fat in green beans is lower.
  • The glycemic index of green beans is lower.

We used Beans, snap, green, cooked, boiled, drained, without salt and Nuts, coconut meat, raw types in this article.

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +214.3%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +143.8%
Contains more IronIron +273.8%
Contains more CopperCopper +663.2%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +289.7%
Contains more ManganeseManganese +426.3%
Contains more SeleniumSelenium +4950%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 +193.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +91.7%
Contains more Vitamin B1Vitamin B1 +12.1%
Contains more Vitamin B2Vitamin B2 +385%
Contains more Vitamin B3Vitamin B3 +13.7%
Contains more Vitamin KVitamin K +23850%
Contains more FolateFolate +26.9%
Contains more CholineCholine +39.7%
Contains more Vitamin B5Vitamin B5 +305.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.054mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 WaterWater +89.9%
Contains more ProteinProtein +76.2%
Contains more FatsFats +11860.7%
Contains more CarbsCarbs +93.3%
Contains more OtherOther +31.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -99.8%
Contains more Mono. FatMonounsaturated fat +12854.5%
Contains more Poly. FatPolyunsaturated fat +152.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green beans Coconut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Green beans Coconut DV% diff.
Saturated fat 0.064g 29.698g 135%
Manganese 0.285mg 1.5mg 53%
Fats 0.28g 33.49g 51%
Copper 0.057mg 0.435mg 42%
Vitamin K 47.9µg 0.2µg 40%
Fiber 3.2g 9g 23%
Iron 0.65mg 2.43mg 22%
Selenium 0.2µg 10.1µg 18%
Calories 35kcal 354kcal 16%
Phosphorus 29mg 113mg 12%
Zinc 0.25mg 1.1mg 8%
Vitamin C 9.7mg 3.3mg 7%
Potassium 146mg 356mg 6%
Vitamin B2 0.097mg 0.02mg 6%
Vitamin B5 0.074mg 0.3mg 5%
Monounsaturated fat 0.011g 1.425g 4%
Vitamin A 32µg 0µg 4%
Calcium 44mg 14mg 3%
Magnesium 18mg 32mg 3%
Protein 1.89g 3.33g 3%
Carbs 7.88g 15.23g 2%
Folate 33µg 26µg 2%
Choline 16.9mg 12.1mg 1%
Polyunsaturated fat 0.145g 0.366g 1%
Vitamin B1 0.074mg 0.066mg 1%
Vitamin E 0.46mg 0.24mg 1%
Sodium 1mg 20mg 1%
Net carbs 4.68g 6.23g N/A
Sugar 3.63g 6.23g N/A
Vitamin B3 0.614mg 0.54mg 0%
Vitamin B6 0.056mg 0.054mg 0%
Tryptophan 0.02mg 0.039mg 0%
Threonine 0.082mg 0.121mg 0%
Isoleucine 0.069mg 0.131mg 0%
Leucine 0.116mg 0.247mg 0%
Lysine 0.091mg 0.147mg 0%
Methionine 0.023mg 0.062mg 0%
Phenylalanine 0.069mg 0.169mg 0%
Valine 0.093mg 0.202mg 0%
Histidine 0.035mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green beans Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
21%
Green beans
8%
Coconut
Minerals Daily Need Coverage Score
14%
Green beans
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Green beans
Green beans is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Green beans
Green beans contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Green beans
Green beans is lower in Saturated fat (difference - 29.634g)
Which food is lower in glycemic index?
Green beans
Green beans is lower in glycemic index (difference - 39)
Which food is cheaper?
Green beans
Green beans is cheaper (difference - $0.8)
Which food is richer in vitamins?
Green beans
Green beans is relatively richer in vitamins
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.