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Coconut vs. Bean raw — In-Depth Nutrition Comparison

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What are the main differences between coconut and bean raw?

  • Coconut has less folate, vitamin B1, copper, phosphorus, magnesium, iron, selenium, vitamin B6, and potassium than bean raw.
  • Coconut's daily need coverage for saturated fat is 147% higher.
  • Bean raw contains less saturated fat.
  • Bean raw has a lower glycemic index than coconut.

We used Nuts, coconut meat, raw and Beans, pinto, mature seeds, raw types in this comparison.

Infographic

Coconut vs 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more ManganeseManganese +30.7%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +707.1%
Contains more PotassiumPotassium +291.3%
Contains more IronIron +108.6%
Contains more CopperCopper +105.3%
Contains more ZincZinc +107.3%
Contains more PhosphorusPhosphorus +263.7%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +176.2%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin CVitamin C +90.9%
Contains more Vitamin B1Vitamin B1 +980.3%
Contains more Vitamin B2Vitamin B2 +960%
Contains more Vitamin B3Vitamin B3 +117.4%
Contains more Vitamin B5Vitamin B5 +161.7%
Contains more Vitamin B6Vitamin B6 +777.8%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +1919.2%
Contains more CholineCholine +447.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +2622.8%
Contains more WaterWater +314.7%
Contains more ProteinProtein +543.2%
Contains more CarbsCarbs +310.7%
Contains more OtherOther +261.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +522.3%
Contains less Sat. FatSaturated fat -99.2%
Contains more Poly. FatPolyunsaturated fat +11.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Bean raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Bean raw DV% diff.
Saturated fat 29.698g 0.235g 134%
Folate 26µg 525µg 125%
Vitamin B1 0.066mg 0.713mg 54%
Copper 0.435mg 0.893mg 51%
Fats 33.49g 1.23g 50%
Phosphorus 113mg 411mg 43%
Protein 3.33g 21.42g 36%
Magnesium 32mg 176mg 34%
Iron 2.43mg 5.07mg 33%
Vitamin B6 0.054mg 0.474mg 32%
Selenium 10.1µg 27.9µg 32%
Potassium 356mg 1393mg 31%
Fiber 9g 15.5g 26%
Carbs 15.23g 62.55g 16%
Vitamin B2 0.02mg 0.212mg 15%
Manganese 1.5mg 1.148mg 15%
Starch 34.17g 14%
Zinc 1.1mg 2.28mg 11%
Choline 12.1mg 66.2mg 10%
Calcium 14mg 113mg 10%
Vitamin B5 0.3mg 0.785mg 10%
Vitamin K 0.2µg 5.6µg 5%
Vitamin B3 0.54mg 1.174mg 4%
Vitamin C 3.3mg 6.3mg 3%
Monounsaturated fat 1.425g 0.229g 3%
Calories 354kcal 347kcal 0%
Net carbs 6.23g 47.05g N/A
Sugar 6.23g 2.11g N/A
Sodium 20mg 12mg 0%
Vitamin E 0.24mg 0.21mg 0%
Polyunsaturated fat 0.366g 0.407g 0%
Tryptophan 0.039mg 0.237mg 0%
Threonine 0.121mg 0.81mg 0%
Isoleucine 0.131mg 0.871mg 0%
Leucine 0.247mg 1.558mg 0%
Lysine 0.147mg 1.356mg 0%
Methionine 0.062mg 0.259mg 0%
Phenylalanine 0.169mg 1.095mg 0%
Valine 0.202mg 0.998mg 0%
Histidine 0.077mg 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Coconut
67%
Bean raw
Minerals Daily Need Coverage Score
63%
Coconut
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 4.12g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 29.463g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 26)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.1)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.