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.
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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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% |
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% |