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  6. Coconut vs. Yardlong bean (Asparagus bean) raw

Coconut vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Summary of differences between coconut and yardlong bean (Asparagus bean) raw

  • Coconut has more manganese, copper, iron, selenium, and phosphorus; however, yardlong bean (Asparagus bean) raw is higher in vitamin A, vitamin C, folate, and vitamin B2.
  • Coconut covers your daily need for saturated fat, 148% more than yardlong bean (Asparagus bean) raw.
  • Coconut has 9 times more copper than yardlong bean (Asparagus bean) raw. While coconut has 0.435mg of copper, yardlong bean (Asparagus bean) raw has only 0.048mg.
  • Yardlong bean (Asparagus bean) raw has less saturated fat.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

These are the specific foods used in this comparison Nuts, coconut meat, raw and Yardlong bean, raw.

Infographic

Coconut vs Yardlong bean (Asparagus bean) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +48.3%
Contains more IronIron +417%
Contains more CopperCopper +806.3%
Contains more ZincZinc +197.3%
Contains more PhosphorusPhosphorus +91.5%
Contains more ManganeseManganese +631.7%
Contains more SeleniumSelenium +573.3%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +257.1%
Contains less SodiumSodium -80%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +31.7%
Contains more Vitamin B5Vitamin B5 +445.5%
Contains more Vitamin B6Vitamin B6 +125%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +469.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +62.1%
Contains more Vitamin B2Vitamin B2 +450%
Contains more FolateFolate +138.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Yardlong bean (Asparagus bean) raw DV% diff.
Saturated fat 29.698g 0.105g 135%
Manganese 1.5mg 0.205mg 56%
Fats 33.49g 0.4g 51%
Copper 0.435mg 0.048mg 43%
Fiber 9g 36%
Iron 2.43mg 0.47mg 25%
Vitamin C 3.3mg 18.8mg 17%
Selenium 10.1µg 1.5µg 16%
Calories 354kcal 47kcal 15%
Folate 26µg 62µg 9%
Phosphorus 113mg 59mg 8%
Zinc 1.1mg 0.37mg 7%
Vitamin B2 0.02mg 0.11mg 7%
Vitamin B5 0.3mg 0.055mg 5%
Vitamin A 0µg 43µg 5%
Calcium 14mg 50mg 4%
Monounsaturated fat 1.425g 0.036g 3%
Vitamin B1 0.066mg 0.107mg 3%
Magnesium 32mg 44mg 3%
Potassium 356mg 240mg 3%
Vitamin E 0.24mg 2%
Carbs 15.23g 8.35g 2%
Vitamin B6 0.054mg 0.024mg 2%
Choline 12.1mg 2%
Protein 3.33g 2.8g 1%
Polyunsaturated fat 0.366g 0.169g 1%
Vitamin B3 0.54mg 0.41mg 1%
Sodium 20mg 4mg 1%
Net carbs 6.23g 8.35g N/A
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.032mg 0%
Threonine 0.121mg 0.104mg 0%
Isoleucine 0.131mg 0.15mg 0%
Leucine 0.247mg 0.2mg 0%
Lysine 0.147mg 0.184mg 0%
Methionine 0.062mg 0.04mg 0%
Phenylalanine 0.169mg 0.154mg 0%
Valine 0.202mg 0.162mg 0%
Histidine 0.077mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +18.9%
Contains more FatsFats +8272.5%
Contains more CarbsCarbs +82.4%
Contains more OtherOther +60%
Contains more WaterWater +87%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +3858.3%
Contains more Poly. FatPolyunsaturated fat +116.6%
Contains less Sat. FatSaturated fat -99.6%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.