Coconut vs. Beans — In-Depth Nutrition Comparison
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Summary of differences between coconut and beans
- Coconut has more iron, copper, fiber, and selenium; however, beans are higher in vitamin B1 and vitamin B6.
- Coconut covers your daily need for saturated fat, 148% more than beans.
- Coconut has 8 times more iron than beans. While coconut has 2.43mg of iron, beans have only 0.29mg.
- Beans have less saturated fat.
- The glycemic index of coconut is higher.
These are the specific foods used in this comparison Nuts, coconut meat, raw and Beans, baked, canned, no salt added.
Infographic
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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.
| Contains more PotassiumPotassium | +20.3% |
| Contains more IronIron | +737.9% |
| Contains more CopperCopper | +111.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +124.4% |
| Contains more CalciumCalcium | +257.1% |
| Contains more ZincZinc | +27.3% |
| Contains less SodiumSodium | -95% |
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.
| Contains more Vitamin EVitamin E | +60% |
| Contains more Vitamin B3Vitamin B3 | +25.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +127.3% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B6Vitamin B6 | +140.7% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more CholineCholine | +154.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.103g | 135% |
| Manganese | 1.5mg | 65% | |
| Fats | 33.49g | 0.4g | 51% |
| Iron | 2.43mg | 0.29mg | 27% |
| Copper | 0.435mg | 0.206mg | 25% |
| Fiber | 9g | 5.5g | 14% |
| Calories | 354kcal | 105kcal | 12% |
| Selenium | 10.1µg | 4.5µg | 10% |
| Vitamin B1 | 0.066mg | 0.15mg | 7% |
| Vitamin B5 | 0.3mg | 6% | |
| Vitamin B6 | 0.054mg | 0.13mg | 6% |
| Calcium | 14mg | 50mg | 4% |
| Protein | 3.33g | 4.8g | 3% |
| Monounsaturated fat | 1.425g | 0.035g | 3% |
| Zinc | 1.1mg | 1.4mg | 3% |
| Choline | 12.1mg | 30.8mg | 3% |
| Vitamin B2 | 0.02mg | 0.06mg | 3% |
| Potassium | 356mg | 296mg | 2% |
| Carbs | 15.23g | 20.49g | 2% |
| Vitamin E | 0.24mg | 0.15mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Vitamin B3 | 0.54mg | 0.43mg | 1% |
| Sodium | 20mg | 1mg | 1% |
| Polyunsaturated fat | 0.366g | 0.172g | 1% |
| Vitamin K | 0.2µg | 0.8µg | 1% |
| Folate | 26µg | 24µg | 1% |
| Phosphorus | 113mg | 104mg | 1% |
| Vitamin C | 3.3mg | 3.1mg | 0% |
| Net carbs | 6.23g | 14.99g | N/A |
| Magnesium | 32mg | 32mg | 0% |
| Sugar | 6.23g | 7.78g | N/A |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +8272.5% |
| Contains more ProteinProtein | +44.1% |
| Contains more CarbsCarbs | +34.5% |
| Contains more WaterWater | +54.5% |
| Contains more OtherOther | +78.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3971.4% |
| Contains more Poly. FatPolyunsaturated fat | +112.8% |
| Contains less Sat. FatSaturated fat | -99.7% |
