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  6. Coconut vs. Mung bean

Coconut vs. Mung bean — In-Depth Nutrition Comparison

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The main differences between coconut and mung beans

  • Coconut contains less folate, copper, iron, vitamin B1, magnesium, phosphorus, vitamin B5, fiber, and potassium than mung beans.
  • Daily need coverage for folate for mung beans is 150% higher.
  • Mung beans have 85 times less saturated fat than coconut. Coconut has 29.698g of saturated fat, while mung beans have 0.348g.
  • Coconut has a higher glycemic index than mung beans.

Food types used in this article are Nuts, coconut meat, raw and Mung beans, mature seeds, raw.

Infographic

Coconut vs Mung bean 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.
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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more ManganeseManganese +44.9%
Contains more SeleniumSelenium +23.2%
Contains more MagnesiumMagnesium +490.6%
Contains more CalciumCalcium +842.9%
Contains more PotassiumPotassium +250%
Contains more IronIron +177.4%
Contains more CopperCopper +116.3%
Contains more ZincZinc +143.6%
Contains more PhosphorusPhosphorus +224.8%
Contains less SodiumSodium -25%

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin CVitamin C +45.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin B1Vitamin B1 +840.9%
Contains more Vitamin B2Vitamin B2 +1065%
Contains more Vitamin B3Vitamin B3 +316.9%
Contains more Vitamin B5Vitamin B5 +536.7%
Contains more Vitamin B6Vitamin B6 +607.4%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +2303.8%
Contains more CholineCholine +709.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Mung bean DV% diff.
Folate 26µg 625µg 150%
Saturated fat 29.698g 0.348g 133%
Copper 0.435mg 0.941mg 56%
Iron 2.43mg 6.74mg 54%
Fats 33.49g 1.15g 50%
Vitamin B1 0.066mg 0.621mg 46%
Protein 3.33g 23.86g 41%
Magnesium 32mg 189mg 37%
Phosphorus 113mg 367mg 36%
Vitamin B5 0.3mg 1.91mg 32%
Fiber 9g 16.3g 29%
Potassium 356mg 1246mg 26%
Vitamin B6 0.054mg 0.382mg 25%
Manganese 1.5mg 1.035mg 20%
Vitamin B2 0.02mg 0.233mg 16%
Carbs 15.23g 62.62g 16%
Choline 12.1mg 97.9mg 16%
Zinc 1.1mg 2.68mg 14%
Calcium 14mg 132mg 12%
Vitamin B3 0.54mg 2.251mg 11%
Vitamin K 0.2µg 9µg 7%
Selenium 10.1µg 8.2µg 3%
Monounsaturated fat 1.425g 0.161g 3%
Vitamin E 0.24mg 0.51mg 2%
Vitamin C 3.3mg 4.8mg 2%
Vitamin A 0µg 6µg 1%
Calories 354kcal 347kcal 0%
Net carbs 6.23g 46.32g N/A
Sugar 6.23g 6.6g N/A
Sodium 20mg 15mg 0%
Polyunsaturated fat 0.366g 0.384g 0%
Tryptophan 0.039mg 0.26mg 0%
Threonine 0.121mg 0.782mg 0%
Isoleucine 0.131mg 1.008mg 0%
Leucine 0.247mg 1.847mg 0%
Lysine 0.147mg 1.664mg 0%
Methionine 0.062mg 0.286mg 0%
Phenylalanine 0.169mg 1.443mg 0%
Valine 0.202mg 1.237mg 0%
Histidine 0.077mg 0.695mg 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more FatsFats +2812.2%
Contains more WaterWater +419.2%
Contains more ProteinProtein +616.5%
Contains more CarbsCarbs +311.2%
Contains more OtherOther +245.8%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated fat +785.1%
Contains less Sat. FatSaturated fat -98.8%
~equal in Polyunsaturated fat ~0.384g

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.