Coconut vs. Green beans — In-Depth Nutrition Comparison
Compare
What are the differences between coconut and green beans?
- Coconut is higher in manganese, copper, fiber, iron, selenium, phosphorus, and zinc, yet green beans are higher in vitamin K and vitamin A.
- Coconut's daily need coverage for saturated fat is 148% more.
- Coconut has 51 times more selenium than green beans. While coconut has 10.1µg of selenium, green beans have only 0.2µg.
- The amount of saturated fat in green beans is lower.
- The glycemic index of green beans is lower.
We used Nuts, coconut meat, raw and Beans, snap, green, cooked, boiled, drained, without salt types in this article.
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.
| Contains more MagnesiumMagnesium | +77.8% |
| Contains more PotassiumPotassium | +143.8% |
| Contains more IronIron | +273.8% |
| Contains more CopperCopper | +663.2% |
| Contains more ZincZinc | +340% |
| Contains more PhosphorusPhosphorus | +289.7% |
| Contains more ManganeseManganese | +426.3% |
| Contains more SeleniumSelenium | +4950% |
| Contains more CalciumCalcium | +214.3% |
| Contains less SodiumSodium | -95% |
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.
| Contains more Vitamin B5Vitamin B5 | +305.4% |
| Contains more Vitamin CVitamin C | +193.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +91.7% |
| Contains more Vitamin B1Vitamin B1 | +12.1% |
| Contains more Vitamin B2Vitamin B2 | +385% |
| Contains more Vitamin B3Vitamin B3 | +13.7% |
| Contains more Vitamin KVitamin K | +23850% |
| Contains more FolateFolate | +26.9% |
| Contains more CholineCholine | +39.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
| Contains more ProteinProtein | +76.2% |
| Contains more FatsFats | +11860.7% |
| Contains more CarbsCarbs | +93.3% |
| Contains more OtherOther | +31.5% |
| Contains more WaterWater | +89.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
0.064 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.145 g
| Contains more Mono. FatMonounsaturated fat | +12854.5% |
| Contains more Poly. FatPolyunsaturated fat | +152.4% |
| Contains less Sat. FatSaturated fat | -99.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 0.064g | 135% |
| Manganese | 1.5mg | 0.285mg | 53% |
| Fats | 33.49g | 0.28g | 51% |
| Copper | 0.435mg | 0.057mg | 42% |
| Vitamin K | 0.2µg | 47.9µg | 40% |
| Fiber | 9g | 3.2g | 23% |
| Iron | 2.43mg | 0.65mg | 22% |
| Selenium | 10.1µg | 0.2µg | 18% |
| Calories | 354kcal | 35kcal | 16% |
| Phosphorus | 113mg | 29mg | 12% |
| Zinc | 1.1mg | 0.25mg | 8% |
| Vitamin C | 3.3mg | 9.7mg | 7% |
| Potassium | 356mg | 146mg | 6% |
| Vitamin B2 | 0.02mg | 0.097mg | 6% |
| Vitamin B5 | 0.3mg | 0.074mg | 5% |
| Monounsaturated fat | 1.425g | 0.011g | 4% |
| Vitamin A | 0µg | 32µg | 4% |
| Calcium | 14mg | 44mg | 3% |
| Magnesium | 32mg | 18mg | 3% |
| Protein | 3.33g | 1.89g | 3% |
| Carbs | 15.23g | 7.88g | 2% |
| Folate | 26µg | 33µg | 2% |
| Choline | 12.1mg | 16.9mg | 1% |
| Polyunsaturated fat | 0.366g | 0.145g | 1% |
| Vitamin B1 | 0.066mg | 0.074mg | 1% |
| Vitamin E | 0.24mg | 0.46mg | 1% |
| Sodium | 20mg | 1mg | 1% |
| Net carbs | 6.23g | 4.68g | N/A |
| Sugar | 6.23g | 3.63g | N/A |
| Vitamin B3 | 0.54mg | 0.614mg | 0% |
| Vitamin B6 | 0.054mg | 0.056mg | 0% |
| Tryptophan | 0.039mg | 0.02mg | 0% |
| Threonine | 0.121mg | 0.082mg | 0% |
| Isoleucine | 0.131mg | 0.069mg | 0% |
| Leucine | 0.247mg | 0.116mg | 0% |
| Lysine | 0.147mg | 0.091mg | 0% |
| Methionine | 0.062mg | 0.023mg | 0% |
| Phenylalanine | 0.169mg | 0.069mg | 0% |
| Valine | 0.202mg | 0.093mg | 0% |
| Histidine | 0.077mg | 0.035mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
21%
Minerals Daily Need Coverage Score
63%
14%
Comparison summary
Which food is lower in Sugar?
Green beans is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Green beans contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Green beans is lower in Saturated fat (difference - 29.634g)
Which food is lower in glycemic index?
Green beans is lower in glycemic index (difference - 39)
Which food is cheaper?
Green beans is cheaper (difference - $0.8)
Which food is richer in vitamins?
Green beans is relatively richer in vitamins
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)