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  6. Coconut vs. Broad bean raw

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

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What are the differences between coconut and broad bean raw?

  • Coconut is higher in manganese, selenium, and iron, yet broad bean raw is higher in vitamin K, folate, vitamin B2, vitamin B3, vitamin A, and vitamin E.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • Coconut has 13 times more selenium than broad bean raw. While coconut has 10.1µg of selenium, broad bean raw has only 0.8µg.
  • The amount of saturated fat in broad bean raw is lower.
  • The glycemic index of coconut is lower.

We used Nuts, coconut meat, raw and Beans, fava, in pod, raw types in this article.

Infographic

Coconut vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more IronIron +56.8%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +126.9%
Contains more SeleniumSelenium +1162.5%
Contains more CalciumCalcium +164.3%
Contains more PhosphorusPhosphorus +14.2%
~equal in Magnesium ~33mg
~equal in Potassium ~332mg
~equal in Copper ~0.402mg
~equal in Zinc ~1mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B5Vitamin B5 +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +12.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +383.3%
Contains more Vitamin B1Vitamin B1 +101.5%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin B3Vitamin B3 +316.5%
Contains more Vitamin B6Vitamin B6 +92.6%
Contains more Vitamin KVitamin K +20350%
Contains more FolateFolate +469.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Broad bean raw DV% diff.
Saturated fat 29.698g 0.118g 134%
Fats 33.49g 0.73g 50%
Manganese 1.5mg 0.661mg 36%
Vitamin K 0.2µg 40.9µg 34%
Folate 26µg 148µg 31%
Vitamin B2 0.02mg 0.29mg 21%
Selenium 10.1µg 0.8µg 17%
Calories 354kcal 88kcal 13%
Vitamin B3 0.54mg 2.249mg 11%
Iron 2.43mg 1.55mg 11%
Protein 3.33g 7.92g 9%
Vitamin E 0.24mg 1.16mg 6%
Vitamin B1 0.066mg 0.133mg 6%
Fiber 9g 7.5g 6%
Copper 0.435mg 0.402mg 4%
Vitamin B6 0.054mg 0.104mg 4%
Monounsaturated fat 1.425g 0.104g 3%
Phosphorus 113mg 129mg 2%
Vitamin A 0µg 17µg 2%
Calcium 14mg 37mg 2%
Choline 12.1mg 2%
Vitamin B5 0.3mg 0.225mg 2%
Zinc 1.1mg 1mg 1%
Potassium 356mg 332mg 1%
Carbs 15.23g 17.63g 1%
Vitamin C 3.3mg 3.7mg 0%
Net carbs 6.23g 10.13g N/A
Magnesium 32mg 33mg 0%
Sugar 6.23g 9.21g N/A
Sodium 20mg 25mg 0%
Polyunsaturated fat 0.366g 0.342g 0%
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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more FatsFats +4487.7%
Contains more ProteinProtein +137.8%
Contains more CarbsCarbs +15.8%
Contains more WaterWater +54.5%
Contains more OtherOther +16.7%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +1270.2%
Contains less Sat. FatSaturated fat -99.6%
~equal in Polyunsaturated fat ~0.342g

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.