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  6. Coconut vs. Adzuki bean

Coconut vs. Adzuki bean — In-Depth Nutrition Comparison

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A recap on differences between coconut and adzuki bean

  • Coconut has less folate, copper, phosphorus, zinc, vitamin B1, iron, potassium, vitamin B5, and vitamin B6.
  • Adzuki bean covers your daily folate needs 149% more than coconut.
  • Adzuki bean contains 155 times less saturated fat than coconut. Coconut contains 29.698g of saturated fat, while adzuki bean contains 0.191g.
  • The glycemic index of coconut is higher.

Food varieties used in this article are Nuts, coconut meat, raw and Beans, adzuki, mature seeds, raw.

Infographic

Coconut vs Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more SeleniumSelenium +225.8%
Contains more MagnesiumMagnesium +296.9%
Contains more CalciumCalcium +371.4%
Contains more PotassiumPotassium +252.2%
Contains more IronIron +104.9%
Contains more CopperCopper +151.5%
Contains more ZincZinc +358.2%
Contains more PhosphorusPhosphorus +237.2%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +15.3%

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +589.4%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin B3Vitamin B3 +387%
Contains more Vitamin B5Vitamin B5 +390.3%
Contains more Vitamin B6Vitamin B6 +550%
Contains more FolateFolate +2292.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Adzuki bean DV% diff.
Folate 26µg 622µg 149%
Saturated fat 29.698g 0.191g 134%
Copper 0.435mg 1.094mg 73%
Fats 33.49g 0.53g 51%
Phosphorus 113mg 381mg 38%
Zinc 1.1mg 5.04mg 36%
Protein 3.33g 19.87g 33%
Iron 2.43mg 4.98mg 32%
Vitamin B1 0.066mg 0.455mg 32%
Potassium 356mg 1254mg 26%
Magnesium 32mg 127mg 23%
Vitamin B5 0.3mg 1.471mg 23%
Vitamin B6 0.054mg 0.351mg 23%
Carbs 15.23g 62.9g 16%
Fiber 9g 12.7g 15%
Vitamin B2 0.02mg 0.22mg 15%
Selenium 10.1µg 3.1µg 13%
Vitamin B3 0.54mg 2.63mg 13%
Manganese 1.5mg 1.73mg 10%
Calcium 14mg 66mg 5%
Vitamin C 3.3mg 0mg 4%
Monounsaturated fat 1.425g 0.05g 3%
Polyunsaturated fat 0.366g 0.113g 2%
Choline 12.1mg 2%
Vitamin E 0.24mg 2%
Calories 354kcal 329kcal 1%
Sodium 20mg 5mg 1%
Net carbs 6.23g 50.2g N/A
Sugar 6.23g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.191mg 0%
Threonine 0.121mg 0.674mg 0%
Isoleucine 0.131mg 0.791mg 0%
Leucine 0.247mg 1.668mg 0%
Lysine 0.147mg 1.497mg 0%
Methionine 0.062mg 0.21mg 0%
Phenylalanine 0.169mg 1.052mg 0%
Valine 0.202mg 1.023mg 0%
Histidine 0.077mg 0.524mg 0%

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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +6218.9%
Contains more WaterWater +249.6%
Contains more ProteinProtein +496.7%
Contains more CarbsCarbs +313%
Contains more OtherOther +239.6%

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +2750%
Contains more Poly. FatPolyunsaturated fat +223.9%
Contains less Sat. FatSaturated fat -99.4%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.