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  6. Coconut milk vs. Kidney beans raw

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

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The main differences between coconut milk and kidney beans raw

  • 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 less saturated fat.
  • Kidney beans raw has a lower glycemic index than coconut milk.

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

Infographic

Coconut milk vs Kidney beans raw 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
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%
Contains less SodiumSodium -37.5%
Contains more SeleniumSelenium +93.8%
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%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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%
Contains more CholineCholine +∞%
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 Coconut milk Kidney beans raw DV% diff.
Saturated fat 21.14g 0.12g 96%
Folate 16µg 394µg 95%
Fiber 2.2g 24.9g 91%
Iron 1.64mg 8.2mg 82%
Copper 0.266mg 0.958mg 77%
Phosphorus 100mg 407mg 44%
Protein 2.29g 23.58g 43%
Vitamin B1 0.026mg 0.529mg 42%
Fats 23.84g 0.83g 35%
Potassium 263mg 1406mg 34%
Vitamin B6 0.033mg 0.397mg 28%
Magnesium 37mg 140mg 25%
Zinc 0.67mg 2.79mg 19%
Carbs 5.54g 60.01g 18%
Vitamin B2 0mg 0.219mg 17%
Vitamin K 0.1µg 19µg 16%
Calcium 16mg 143mg 13%
Vitamin B5 0.183mg 0.78mg 12%
Vitamin B3 0.76mg 2.06mg 8%
Calories 230kcal 333kcal 5%
Selenium 6.2µg 3.2µg 5%
Manganese 0.916mg 1.021mg 5%
Choline 8.5mg 2%
Monounsaturated fat 1.014g 0.064g 2%
Vitamin C 2.8mg 4.5mg 2%
Polyunsaturated fat 0.261g 0.457g 1%
Net carbs 3.34g 35.11g N/A
Sugar 3.34g 2.23g N/A
Sodium 15mg 24mg 0%
Vitamin E 0.15mg 0.22mg 0%
Tryptophan 0.027mg 0.279mg 0%
Threonine 0.083mg 0.992mg 0%
Isoleucine 0.09mg 1.041mg 0%
Leucine 0.17mg 1.882mg 0%
Lysine 0.101mg 1.618mg 0%
Methionine 0.043mg 0.355mg 0%
Phenylalanine 0.116mg 1.275mg 0%
Valine 0.139mg 1.233mg 0%
Histidine 0.053mg 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +2772.3%
Contains more WaterWater +475.5%
Contains more ProteinProtein +929.7%
Contains more CarbsCarbs +983.2%
Contains more OtherOther +439.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +1484.4%
Contains less Sat. FatSaturated fat -99.4%
Contains more Poly. FatPolyunsaturated fat +75.1%

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.