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  6. Coconut milk vs. Lupin Bean Raw

Coconut milk vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Summary of differences between coconut milk and lupin Bean Raw

  • Coconut milk has less folate, copper, fiber, manganese, vitamin B1, phosphorus, magnesium, zinc, and iron than lupin Bean Raw.
  • Coconut milk covers your daily need for saturated fat, 100% more than lupin Bean Raw.
  • Lupin Bean Raw has less saturated fat.

These are the specific foods used in this comparison Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Lupins, mature seeds, raw.

Infographic

Coconut milk vs Lupin Bean 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +435.1%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +285.2%
Contains more IronIron +165.9%
Contains more CopperCopper +284.2%
Contains more ZincZinc +609%
Contains more PhosphorusPhosphorus +340%
Contains more ManganeseManganese +160%
Contains more SeleniumSelenium +32.3%
~equal in Sodium ~15mg

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +71.4%
Contains more Vitamin B1Vitamin B1 +2361.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +188.2%
Contains more Vitamin B5Vitamin B5 +309.8%
Contains more Vitamin B6Vitamin B6 +981.8%
Contains more FolateFolate +2118.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Lupin Bean Raw DV% diff.
Saturated fat 21.14g 1.156g 91%
Folate 16µg 355µg 85%
Copper 0.266mg 1.022mg 84%
Protein 2.29g 36.17g 68%
Fiber 2.2g 18.9g 67%
Manganese 0.916mg 2.382mg 64%
Vitamin B1 0.026mg 0.64mg 51%
Phosphorus 100mg 440mg 49%
Magnesium 37mg 198mg 38%
Zinc 0.67mg 4.75mg 37%
Iron 1.64mg 4.36mg 34%
Vitamin B6 0.033mg 0.357mg 25%
Potassium 263mg 1013mg 22%
Fats 23.84g 9.74g 22%
Vitamin B2 0mg 0.22mg 17%
Calcium 16mg 176mg 16%
Polyunsaturated fat 0.261g 2.439g 15%
Carbs 5.54g 40.37g 12%
Vitamin B5 0.183mg 0.75mg 11%
Vitamin B3 0.76mg 2.19mg 9%
Monounsaturated fat 1.014g 3.94g 7%
Calories 230kcal 371kcal 7%
Selenium 6.2µg 8.2µg 4%
Choline 8.5mg 2%
Vitamin C 2.8mg 4.8mg 2%
Vitamin E 0.15mg 1%
Net carbs 3.34g 21.47g N/A
Sugar 3.34g N/A
Sodium 15mg 15mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0.289mg 0%
Threonine 0.083mg 1.331mg 0%
Isoleucine 0.09mg 1.615mg 0%
Leucine 0.17mg 2.743mg 0%
Lysine 0.101mg 1.933mg 0%
Methionine 0.043mg 0.255mg 0%
Phenylalanine 0.116mg 1.435mg 0%
Valine 0.139mg 1.51mg 0%
Histidine 0.053mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more FatsFats +144.8%
Contains more WaterWater +547.7%
Contains more ProteinProtein +1479.5%
Contains more CarbsCarbs +628.7%
Contains more OtherOther +362%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +288.6%
Contains more Poly. FatPolyunsaturated fat +834.5%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.