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  6. Coconut oil vs. Green bean raw

Coconut oil vs. Green bean raw — In-Depth Nutrition Comparison

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How are coconut oil and green bean raw different?

  • Green bean raw has more vitamin K, vitamin A, vitamin C, iron, vitamin B6, fiber, manganese, folate, and vitamin B2 than coconut oil.
  • Daily need coverage for saturated fat for coconut oil is 412% higher.
  • Green bean raw has less saturated fat.
  • Coconut oil has a lower glycemic index (0) than green bean raw (20).

Oil, coconut and Beans, snap, green, raw are the varieties used in this article.

Infographic

Coconut oil vs Green 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 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1960%
Contains more CopperCopper +∞%
Contains more ZincZinc +1100%
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +272.7%
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 Vitamin KVitamin K +7066.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +5000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Green bean raw DV% diff.
Saturated fat 82.475g 0.05g 375%
Fats 99.06g 0.22g 152%
Calories 892kcal 31kcal 43%
Vitamin K 0.6µg 43µg 35%
Monounsaturated fat 6.332g 0.01g 16%
Vitamin C 0mg 12.2mg 14%
Iron 0.05mg 1.03mg 12%
Polyunsaturated fat 1.702g 0.113g 11%
Vitamin B6 0mg 0.141mg 11%
Fiber 0g 2.7g 11%
Manganese 0mg 0.216mg 9%
Folate 0µg 33µg 8%
Vitamin B2 0mg 0.104mg 8%
Copper 0mg 0.069mg 8%
Vitamin B1 0mg 0.082mg 7%
Potassium 0mg 211mg 6%
Magnesium 0mg 25mg 6%
Phosphorus 0mg 38mg 5%
Vitamin B3 0mg 0.734mg 5%
Vitamin B5 0mg 0.225mg 5%
Vitamin A 0µg 35µg 4%
Protein 0g 1.83g 4%
Calcium 1mg 37mg 4%
Choline 0.3mg 15.3mg 3%
Fructose 1.39g 2%
Carbs 0g 6.97g 2%
Zinc 0.02mg 0.24mg 2%
Vitamin E 0.11mg 0.41mg 2%
Selenium 0µg 0.6µg 1%
Net carbs 0g 4.27g N/A
Sugar 0g 3.26g N/A
Starch 0.88g 0%
Sodium 0mg 6mg 0%
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.019mg 0%
Threonine 0mg 0.079mg 0%
Isoleucine 0mg 0.066mg 0%
Leucine 0mg 0.112mg 0%
Lysine 0mg 0.088mg 0%
Methionine 0mg 0.022mg 0%
Phenylalanine 0mg 0.067mg 0%
Valine 0mg 0.09mg 0%
Histidine 0mg 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more FatsFats +44927.3%
Contains more OtherOther +37.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +300966.7%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +63220%
Contains more Poly. FatPolyunsaturated fat +1406.2%
Contains less Sat. FatSaturated fat -99.9%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.