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  6. Coconut vs. Kidney beans raw

Coconut vs. Kidney beans raw — In-Depth Nutrition Comparison

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Differences between coconut and kidney beans raw

  • Coconut contains less folate, iron, fiber, copper, phosphorus, vitamin B1, potassium, vitamin B6, and magnesium than kidney beans raw.
  • Coconut's daily need coverage for saturated fat is 148% higher.
  • The amount of saturated fat in kidney beans raw is lower.
  • Kidney beans raw has a lower glycemic index. The glycemic index of kidney beans raw is 22, while the glycemic index of coconut is 59.

The food types used in this comparison are Nuts, coconut meat, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Coconut vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +46.9%
Contains more SeleniumSelenium +215.6%
Contains more MagnesiumMagnesium +337.5%
Contains more CalciumCalcium +921.4%
Contains more PotassiumPotassium +294.9%
Contains more IronIron +237.4%
Contains more CopperCopper +120.2%
Contains more ZincZinc +153.6%
Contains more PhosphorusPhosphorus +260.2%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +36.4%
Contains more Vitamin B1Vitamin B1 +701.5%
Contains more Vitamin B2Vitamin B2 +995%
Contains more Vitamin B3Vitamin B3 +281.5%
Contains more Vitamin B5Vitamin B5 +160%
Contains more Vitamin B6Vitamin B6 +635.2%
Contains more Vitamin KVitamin K +9400%
Contains more FolateFolate +1415.4%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.22mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Kidney beans raw DV% diff.
Saturated fat 29.698g 0.12g 134%
Folate 26µg 394µg 92%
Iron 2.43mg 8.2mg 72%
Fiber 9g 24.9g 64%
Copper 0.435mg 0.958mg 58%
Fats 33.49g 0.83g 50%
Phosphorus 113mg 407mg 42%
Protein 3.33g 23.58g 41%
Vitamin B1 0.066mg 0.529mg 39%
Potassium 356mg 1406mg 31%
Magnesium 32mg 140mg 26%
Vitamin B6 0.054mg 0.397mg 26%
Manganese 1.5mg 1.021mg 21%
Vitamin K 0.2µg 19µg 16%
Zinc 1.1mg 2.79mg 15%
Carbs 15.23g 60.01g 15%
Vitamin B2 0.02mg 0.219mg 15%
Calcium 14mg 143mg 13%
Selenium 10.1µg 3.2µg 13%
Vitamin B3 0.54mg 2.06mg 10%
Vitamin B5 0.3mg 0.78mg 10%
Monounsaturated fat 1.425g 0.064g 3%
Choline 12.1mg 2%
Polyunsaturated fat 0.366g 0.457g 1%
Calories 354kcal 333kcal 1%
Vitamin C 3.3mg 4.5mg 1%
Net carbs 6.23g 35.11g N/A
Sugar 6.23g 2.23g N/A
Sodium 20mg 24mg 0%
Vitamin E 0.24mg 0.22mg 0%
Tryptophan 0.039mg 0.279mg 0%
Threonine 0.121mg 0.992mg 0%
Isoleucine 0.131mg 1.041mg 0%
Leucine 0.247mg 1.882mg 0%
Lysine 0.147mg 1.618mg 0%
Methionine 0.062mg 0.355mg 0%
Phenylalanine 0.169mg 1.275mg 0%
Valine 0.202mg 1.233mg 0%
Histidine 0.077mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +3934.9%
Contains more WaterWater +299.9%
Contains more ProteinProtein +608.1%
Contains more CarbsCarbs +294%
Contains more OtherOther +299%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +2126.6%
Contains less Sat. FatSaturated fat -99.6%
Contains more Poly. FatPolyunsaturated fat +24.9%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.