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  6. Coconut oil vs. Yardlong bean (Asparagus bean) raw

Coconut oil vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the main differences between Coconut oil and Yardlong bean (Asparagus bean) raw?

  • Yardlong bean (Asparagus bean) raw has more Vitamin C, Folate, Magnesium, Vitamin B1, Manganese, Vitamin B2, Phosphorus, Potassium, and Copper than Coconut oil.
  • Coconut oil's daily need coverage for Saturated Fat is 412% higher.
  • Yardlong bean (Asparagus bean) raw is lower in Saturated Fat.

We used Oil, coconut and Yardlong bean, raw types in this comparison.

Infographic

Coconut oil vs Yardlong bean (Asparagus 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.
Coconut oil
Coconut oil
1
:
9
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains less Sodium -100%
Contains more Calcium +4900%
Contains more Iron +840%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +1750%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Contains less Sodium -100%
Contains more Calcium +4900%
Contains more Iron +840%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +1750%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Coconut oil
Coconut oil
2
:
8
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut oil
Coconut oil
2
:
3
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Fats +24665%
Contains more Other +51.7%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +292733.3%
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more Fats +24665%
Contains more Other +51.7%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +292733.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut oil
Coconut oil
2
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Monounsaturated Fat +17488.9%
Contains more Polyunsaturated fat +907.1%
Contains less Saturated Fat -99.9%
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +17488.9%
Contains more Polyunsaturated fat +907.1%
Contains less Saturated Fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut oil Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut oil Yardlong bean (Asparagus bean) raw Opinion
Net carbs 0g 8.35g Yardlong bean (Asparagus bean) raw
Protein 0g 2.8g Yardlong bean (Asparagus bean) raw
Fats 99.06g 0.4g Coconut oil
Carbs 0g 8.35g Yardlong bean (Asparagus bean) raw
Calories 892kcal 47kcal Coconut oil
Calcium 1mg 50mg Yardlong bean (Asparagus bean) raw
Iron 0.05mg 0.47mg Yardlong bean (Asparagus bean) raw
Magnesium 0mg 44mg Yardlong bean (Asparagus bean) raw
Phosphorus 0mg 59mg Yardlong bean (Asparagus bean) raw
Potassium 0mg 240mg Yardlong bean (Asparagus bean) raw
Sodium 0mg 4mg Coconut oil
Zinc 0.02mg 0.37mg Yardlong bean (Asparagus bean) raw
Copper 0mg 0.048mg Yardlong bean (Asparagus bean) raw
Manganese 0mg 0.205mg Yardlong bean (Asparagus bean) raw
Selenium 0µg 1.5µg Yardlong bean (Asparagus bean) raw
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 0µg 43µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.11mg Coconut oil
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0mg 0.107mg Yardlong bean (Asparagus bean) raw
Vitamin B2 0mg 0.11mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0mg 0.41mg Yardlong bean (Asparagus bean) raw
Vitamin B5 0mg 0.055mg Yardlong bean (Asparagus bean) raw
Vitamin B6 0mg 0.024mg Yardlong bean (Asparagus bean) raw
Folate 0µg 62µg Yardlong bean (Asparagus bean) raw
Vitamin K 0.6µg Coconut oil
Tryptophan 0mg 0.032mg Yardlong bean (Asparagus bean) raw
Threonine 0mg 0.104mg Yardlong bean (Asparagus bean) raw
Isoleucine 0mg 0.15mg Yardlong bean (Asparagus bean) raw
Leucine 0mg 0.2mg Yardlong bean (Asparagus bean) raw
Lysine 0mg 0.184mg Yardlong bean (Asparagus bean) raw
Methionine 0mg 0.04mg Yardlong bean (Asparagus bean) raw
Phenylalanine 0mg 0.154mg Yardlong bean (Asparagus bean) raw
Valine 0mg 0.162mg Yardlong bean (Asparagus bean) raw
Histidine 0mg 0.09mg Yardlong bean (Asparagus bean) raw
Trans Fat 0.028g 0g Yardlong bean (Asparagus bean) raw
Saturated Fat 82.475g 0.105g Yardlong bean (Asparagus bean) raw
Monounsaturated Fat 6.332g 0.036g Coconut oil
Polyunsaturated fat 1.702g 0.169g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Yardlong bean (Asparagus bean) raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Coconut oil
19%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
0%
Coconut oil
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 82.37g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $2.2)
Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food is richer in vitamins?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in vitamins
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 86)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.