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  6. Coconut vs. Cranberry bean raw

Coconut vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Summary of differences between coconut and cranberry bean raw

  • Coconut has more manganese; however, cranberry bean raw is higher in folate, fiber, vitamin B1, copper, phosphorus, iron, magnesium, and potassium.
  • Coconut covers your daily need for saturated fat, 147% more than cranberry bean raw.
  • Coconut has 2 times more manganese than cranberry bean raw. While coconut has 1.5mg of manganese, cranberry bean raw has only 0.92mg.
  • Cranberry bean raw has 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, cranberry (roman), mature seeds, raw.

Infographic

Coconut vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more ManganeseManganese +63%
Contains more MagnesiumMagnesium +387.5%
Contains more CalciumCalcium +807.1%
Contains more PotassiumPotassium +274.2%
Contains more IronIron +105.8%
Contains more CopperCopper +82.5%
Contains more ZincZinc +230%
Contains more PhosphorusPhosphorus +229.2%
Contains less SodiumSodium -70%
Contains more SeleniumSelenium +25.7%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1031.8%
Contains more Vitamin B2Vitamin B2 +965%
Contains more Vitamin B3Vitamin B3 +169.4%
Contains more Vitamin B5Vitamin B5 +149.3%
Contains more Vitamin B6Vitamin B6 +472.2%
Contains more FolateFolate +2223.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Cranberry bean raw DV% diff.
Folate 26µg 604µg 145%
Saturated fat 29.698g 0.316g 134%
Fiber 9g 24.7g 63%
Vitamin B1 0.066mg 0.747mg 57%
Fats 33.49g 1.23g 50%
Copper 0.435mg 0.794mg 40%
Protein 3.33g 23.03g 39%
Phosphorus 113mg 372mg 37%
Iron 2.43mg 5mg 32%
Magnesium 32mg 156mg 30%
Potassium 356mg 1332mg 29%
Manganese 1.5mg 0.92mg 25%
Zinc 1.1mg 3.63mg 23%
Vitamin B6 0.054mg 0.309mg 20%
Vitamin B2 0.02mg 0.213mg 15%
Carbs 15.23g 60.05g 15%
Calcium 14mg 127mg 11%
Vitamin B5 0.3mg 0.748mg 9%
Vitamin B3 0.54mg 1.455mg 6%
Selenium 10.1µg 12.7µg 5%
Vitamin C 3.3mg 0mg 4%
Monounsaturated fat 1.425g 0.106g 3%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Polyunsaturated fat 0.366g 0.527g 1%
Calories 354kcal 335kcal 1%
Sodium 20mg 6mg 1%
Net carbs 6.23g 35.35g N/A
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.273mg 0%
Threonine 0.121mg 0.969mg 0%
Isoleucine 0.131mg 1.017mg 0%
Leucine 0.247mg 1.838mg 0%
Lysine 0.147mg 1.58mg 0%
Methionine 0.062mg 0.346mg 0%
Phenylalanine 0.169mg 1.245mg 0%
Valine 0.202mg 1.205mg 0%
Histidine 0.077mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +2622.8%
Contains more WaterWater +279.3%
Contains more ProteinProtein +591.6%
Contains more CarbsCarbs +294.3%
Contains more OtherOther +243.8%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +1244.3%
Contains less Sat. FatSaturated fat -98.9%
Contains more Poly. FatPolyunsaturated fat +44%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.