Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Coconut oil vs. Beans — In-Depth Nutrition Comparison

Compare

What are the main differences between coconut oil and beans?

  • Beans have more copper, fiber, phosphorus, zinc, vitamin B1, vitamin B6, potassium, selenium, and magnesium than coconut oil.
  • Coconut oil's daily need coverage for saturated fat is 412% higher.
  • Beans are lower in saturated fat.
  • Beans have a higher glycemic index (33) than coconut oil (0).

We used Oil, coconut and Beans, baked, canned, no salt added types in this comparison.

Infographic

Coconut oil vs Beans 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Beans
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +480%
Contains more CopperCopper +∞%
Contains more ZincZinc +6900%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Beans
10
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +36.4%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +10166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Beans DV% diff.
Saturated fat 82.475g 0.103g 374%
Fats 99.06g 0.4g 152%
Calories 892kcal 105kcal 39%
Copper 0mg 0.206mg 23%
Fiber 0g 5.5g 22%
Monounsaturated fat 6.332g 0.035g 16%
Phosphorus 0mg 104mg 15%
Vitamin B1 0mg 0.15mg 13%
Zinc 0.02mg 1.4mg 13%
Polyunsaturated fat 1.702g 0.172g 10%
Protein 0g 4.8g 10%
Vitamin B6 0mg 0.13mg 10%
Potassium 0mg 296mg 9%
Magnesium 0mg 32mg 8%
Selenium 0µg 4.5µg 8%
Carbs 0g 20.49g 7%
Folate 0µg 24µg 6%
Choline 0.3mg 30.8mg 6%
Calcium 1mg 50mg 5%
Vitamin B2 0mg 0.06mg 5%
Iron 0.05mg 0.29mg 3%
Vitamin C 0mg 3.1mg 3%
Vitamin B3 0mg 0.43mg 3%
Vitamin A 0µg 5µg 1%
Net carbs 0g 14.99g N/A
Sugar 0g 7.78g N/A
Sodium 0mg 1mg 0%
Vitamin E 0.11mg 0.15mg 0%
Vitamin K 0.6µg 0.8µg 0%
Trans fat 0.028g 0g N/A
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more FatsFats +24665%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +241900%
Contains more OtherOther +87.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +17991.4%
Contains more Poly. FatPolyunsaturated fat +889.5%
Contains less Sat. FatSaturated fat -99.9%

People also compare

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.