Coconut vs. Green beans — In-Depth Nutrition Comparison

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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.

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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.

Coconut

Green beans

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.

Coconut

Green beans

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.056mg

~equal in Vitamin B12 ~0µg

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%