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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.

Infographic

Coconut vs Green beans infographic
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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.
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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.
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 Coconut Green beans 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
2% 8% 89%
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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
29% 5% 66%
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%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.