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  6. Coconut oil vs. Baked beans

Coconut oil vs. Baked beans — In-Depth Nutrition Comparison

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Important differences between coconut oil and baked beans

  • Coconut oil has less iron, fiber, copper, phosphorus, folate, vitamin B1, manganese, and potassium.
  • Coconut oil's daily need coverage for saturated fat is 403% more.
  • Baked beans are lower in saturated fat.
  • Baked beans have a higher glycemic index than coconut oil.

The food varieties used in the comparison are Oil, coconut and Beans, baked, home prepared.

Infographic

Coconut oil vs Baked 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +6000%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3880%
Contains more CopperCopper +∞%
Contains more ZincZinc +3550%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
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 FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Baked beans DV% diff.
Saturated fat 82.475g 1.948g 366%
Fats 99.06g 5.15g 144%
Calories 892kcal 155kcal 37%
Iron 0.05mg 1.99mg 24%
Fiber 0g 5.5g 22%
Sodium 0mg 422mg 18%
Copper 0mg 0.159mg 18%
Phosphorus 0mg 109mg 16%
Folate 0µg 48µg 12%
Protein 0g 5.54g 11%
Vitamin B1 0mg 0.136mg 11%
Potassium 0mg 358mg 11%
Manganese 0mg 0.255mg 11%
Magnesium 0mg 43mg 10%
Selenium 0µg 5.7µg 10%
Monounsaturated fat 6.332g 2.133g 10%
Carbs 0g 21.63g 7%
Vitamin B6 0mg 0.09mg 7%
Polyunsaturated fat 1.702g 0.74g 6%
Calcium 1mg 61mg 6%
Zinc 0.02mg 0.73mg 6%
Vitamin B2 0mg 0.049mg 4%
Vitamin B3 0mg 0.408mg 3%
Vitamin B5 0mg 0.155mg 3%
Cholesterol 0mg 5mg 2%
Vitamin K 0.6µg 1%
Vitamin E 0.11mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 0g 16.13g N/A
Trans fat 0.028g 0g N/A
Choline 0.3mg 0%
Tryptophan 0mg 0.067mg 0%
Threonine 0mg 0.228mg 0%
Isoleucine 0mg 0.242mg 0%
Leucine 0mg 0.428mg 0%
Lysine 0mg 0.379mg 0%
Methionine 0mg 0.086mg 0%
Phenylalanine 0mg 0.287mg 0%
Valine 0mg 0.282mg 0%
Histidine 0mg 0.153mg 0%
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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more FatsFats +1823.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +217133.3%
Contains more OtherOther +175.8%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains more Mono. FatMonounsaturated fat +196.9%
Contains more Poly. FatPolyunsaturated fat +130%
Contains less Sat. FatSaturated fat -97.6%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.