Coconut vs. Green bean raw — In-Depth Nutrition Comparison
Compare
What are the main differences between coconut and green bean raw?
- Coconut is richer in manganese, copper, fiber, iron, selenium, and phosphorus, yet green bean raw is richer in vitamin K, vitamin A, and vitamin C.
- Coconut's daily need coverage for saturated fat is 148% higher.
- Coconut has 17 times more selenium than green bean raw. Coconut has 10.1µg of selenium, while green bean raw has 0.6µg.
- Green bean raw contains less saturated fat.
- Green bean raw has a lower glycemic index than coconut.
We used Nuts, coconut meat, raw and Beans, snap, green, raw types in this comparison.
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 | +28% |
| Contains more PotassiumPotassium | +68.7% |
| Contains more IronIron | +135.9% |
| Contains more CopperCopper | +530.4% |
| Contains more ZincZinc | +358.3% |
| Contains more PhosphorusPhosphorus | +197.4% |
| Contains more ManganeseManganese | +594.4% |
| Contains more SeleniumSelenium | +1583.3% |
| Contains more CalciumCalcium | +164.3% |
| Contains less SodiumSodium | -70% |
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 | +33.3% |
| Contains more Vitamin CVitamin C | +269.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +70.8% |
| Contains more Vitamin B1Vitamin B1 | +24.2% |
| Contains more Vitamin B2Vitamin B2 | +420% |
| Contains more Vitamin B3Vitamin B3 | +35.9% |
| Contains more Vitamin B6Vitamin B6 | +161.1% |
| Contains more Vitamin KVitamin K | +21400% |
| Contains more FolateFolate | +26.9% |
| Contains more CholineCholine | +26.4% |
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:
1.83 g
Fats:
0.22 g
Carbs:
6.97 g
Water:
90.32 g
Other:
0.66 g
| Contains more ProteinProtein | +82% |
| Contains more FatsFats | +15122.7% |
| Contains more CarbsCarbs | +118.5% |
| Contains more OtherOther | +45.5% |
| Contains more WaterWater | +92.2% |
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
0.05 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains more Mono. FatMonounsaturated fat | +14150% |
| Contains more Poly. FatPolyunsaturated fat | +223.9% |
| 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 | 0.05g | 135% |
| Manganese | 1.5mg | 0.216mg | 56% |
| Fats | 33.49g | 0.22g | 51% |
| Copper | 0.435mg | 0.069mg | 41% |
| Vitamin K | 0.2µg | 43µg | 36% |
| Fiber | 9g | 2.7g | 25% |
| Iron | 2.43mg | 1.03mg | 18% |
| Selenium | 10.1µg | 0.6µg | 17% |
| Calories | 354kcal | 31kcal | 16% |
| Phosphorus | 113mg | 38mg | 11% |
| Vitamin C | 3.3mg | 12.2mg | 10% |
| Zinc | 1.1mg | 0.24mg | 8% |
| Vitamin B6 | 0.054mg | 0.141mg | 7% |
| Vitamin B2 | 0.02mg | 0.104mg | 6% |
| Potassium | 356mg | 211mg | 4% |
| Monounsaturated fat | 1.425g | 0.01g | 4% |
| Vitamin A | 0µg | 35µg | 4% |
| Carbs | 15.23g | 6.97g | 3% |
| Protein | 3.33g | 1.83g | 3% |
| Folate | 26µg | 33µg | 2% |
| Vitamin B5 | 0.3mg | 0.225mg | 2% |
| Polyunsaturated fat | 0.366g | 0.113g | 2% |
| Fructose | 1.39g | 2% | |
| Calcium | 14mg | 37mg | 2% |
| Magnesium | 32mg | 25mg | 2% |
| Vitamin B3 | 0.54mg | 0.734mg | 1% |
| Vitamin E | 0.24mg | 0.41mg | 1% |
| Vitamin B1 | 0.066mg | 0.082mg | 1% |
| Choline | 12.1mg | 15.3mg | 1% |
| Sodium | 20mg | 6mg | 1% |
| Net carbs | 6.23g | 4.27g | N/A |
| Sugar | 6.23g | 3.26g | N/A |
| Starch | 0.88g | 0% | |
| Tryptophan | 0.039mg | 0.019mg | 0% |
| Threonine | 0.121mg | 0.079mg | 0% |
| Isoleucine | 0.131mg | 0.066mg | 0% |
| Leucine | 0.247mg | 0.112mg | 0% |
| Lysine | 0.147mg | 0.088mg | 0% |
| Methionine | 0.062mg | 0.022mg | 0% |
| Phenylalanine | 0.169mg | 0.067mg | 0% |
| Valine | 0.202mg | 0.09mg | 0% |
| Histidine | 0.077mg | 0.034mg | 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 |
|
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%
23%
Minerals Daily Need Coverage Score
63%
16%
Comparison summary
Which food is lower in Sugar?
Green bean raw is lower in Sugar (difference - 2.97g)
Which food contains less Sodium?
Green bean raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Green bean raw is lower in Saturated fat (difference - 29.648g)
Which food is lower in glycemic index?
Green bean raw is lower in glycemic index (difference - 39)
Which food is cheaper?
Green bean raw is cheaper (difference - $0.8)
Which food is richer in vitamins?
Green bean raw 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)