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  6. Coconut vs. Baked beans

Coconut vs. Baked beans — In-Depth Nutrition Comparison

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How are coconut and baked beans different?

  • Coconut is higher in manganese, copper, fiber, selenium, and iron; however, baked beans are richer in vitamin B1 and folate.
  • Daily need coverage for saturated fat for coconut is 139% higher.
  • Coconut contains 6 times more manganese than baked beans. While coconut contains 1.5mg of manganese, baked beans contain only 0.255mg.
  • Baked beans have less saturated fat.
  • Baked beans have a lower glycemic index (40) than coconut (59).

Nuts, coconut meat, raw and Beans, baked, home prepared are the varieties used in this article.

Infographic

Coconut vs Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more IronIron +22.1%
Contains more CopperCopper +173.6%
Contains more ZincZinc +50.7%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +488.2%
Contains more SeleniumSelenium +77.2%
Contains more MagnesiumMagnesium +34.4%
Contains more CalciumCalcium +335.7%
~equal in Potassium ~358mg
~equal in Phosphorus ~109mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +32.4%
Contains more Vitamin B5Vitamin B5 +93.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +106.1%
Contains more Vitamin B2Vitamin B2 +145%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +84.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Baked beans DV% diff.
Saturated fat 29.698g 1.948g 126%
Manganese 1.5mg 0.255mg 54%
Fats 33.49g 5.15g 44%
Copper 0.435mg 0.159mg 31%
Sodium 20mg 422mg 17%
Fiber 9g 5.5g 14%
Calories 354kcal 155kcal 10%
Selenium 10.1µg 5.7µg 8%
Folate 26µg 48µg 6%
Vitamin B1 0.066mg 0.136mg 6%
Iron 2.43mg 1.99mg 6%
Calcium 14mg 61mg 5%
Protein 3.33g 5.54g 4%
Zinc 1.1mg 0.73mg 3%
Magnesium 32mg 43mg 3%
Vitamin B6 0.054mg 0.09mg 3%
Vitamin B5 0.3mg 0.155mg 3%
Monounsaturated fat 1.425g 2.133g 2%
Vitamin C 3.3mg 1.1mg 2%
Choline 12.1mg 2%
Vitamin B2 0.02mg 0.049mg 2%
Polyunsaturated fat 0.366g 0.74g 2%
Carbs 15.23g 21.63g 2%
Cholesterol 0mg 5mg 2%
Vitamin E 0.24mg 2%
Vitamin B3 0.54mg 0.408mg 1%
Phosphorus 113mg 109mg 1%
Net carbs 6.23g 16.13g N/A
Potassium 356mg 358mg 0%
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.067mg 0%
Threonine 0.121mg 0.228mg 0%
Isoleucine 0.131mg 0.242mg 0%
Leucine 0.247mg 0.428mg 0%
Lysine 0.147mg 0.379mg 0%
Methionine 0.062mg 0.086mg 0%
Phenylalanine 0.169mg 0.287mg 0%
Valine 0.202mg 0.282mg 0%
Histidine 0.077mg 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more FatsFats +550.3%
Contains more ProteinProtein +66.4%
Contains more CarbsCarbs +42%
Contains more WaterWater +38.7%
Contains more OtherOther +161.5%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +49.7%
Contains more Poly. FatPolyunsaturated fat +102.2%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.