Refried beans vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between refried beans and coconut?

Coconut is richer than refried beans in manganese, copper, fiber, iron, and selenium.
Coconut's daily need coverage for saturated fat is 145% more.
Refried beans have 19 times more sodium than coconut. While refried beans have 370mg of sodium, coconut has only 20mg.
The glycemic index of refried beans is lower.

We used Refried beans, canned, traditional style (includes USDA commodity) and Nuts, coconut meat, raw 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.

Refried beans

Coconut

Contains more CalciumCalcium

+107.1%

Contains more PotassiumPotassium	+11.6%
Contains more IronIron	+68.8%
Contains more CopperCopper	+237.2%
Contains more ZincZinc	+89.7%
Contains more PhosphorusPhosphorus	+22.8%
Contains less SodiumSodium	-94.6%
Contains more ManganeseManganese	+419%
Contains more SeleniumSelenium	+74.1%

~equal in Magnesium ~32mg

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.

Refried beans

Coconut

Contains more Vitamin CVitamin C	+81.8%
Contains more Vitamin B1Vitamin B1	+15.2%
Contains more Vitamin B2Vitamin B2	+295%
Contains more Vitamin B6Vitamin B6	+90.7%
Contains more Vitamin KVitamin K	+950%
Contains more CholineCholine	+75.2%

Contains more Vitamin EVitamin E	+166.7%
Contains more Vitamin B3Vitamin B3	+47.1%
Contains more Vitamin B5Vitamin B5	+58.7%
Contains more FolateFolate	+136.4%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.631g	29.698g	132%
Manganese	0.289mg	1.5mg	53%
Fats	2.01g	33.49g	48%
Copper	0.129mg	0.435mg	34%
Histidine	153mg	0.077mg	22%
Fiber	3.7g	9g	21%
Sodium	370mg	20mg	15%
Calories	90kcal	354kcal	13%
Iron	1.44mg	2.43mg	12%
Selenium	5.8µg	10.1µg	8%
Zinc	0.58mg	1.1mg	5%
Vitamin B2	0.079mg	0.02mg	5%
Vitamin B6	0.103mg	0.054mg	4%
Folate	11µg	26µg	4%
Starch	7.43g		3%
Phosphorus	92mg	113mg	3%
Vitamin C	6mg	3.3mg	3%
Protein	4.98g	3.33g	3%
Calcium	29mg	14mg	2%
Choline	21.2mg	12.1mg	2%
Monounsaturated fat	0.601g	1.425g	2%
Vitamin K	2.1µg	0.2µg	2%
Vitamin B5	0.189mg	0.3mg	2%
Polyunsaturated fat	0.543g	0.366g	1%
Vitamin B3	0.367mg	0.54mg	1%
Vitamin B1	0.076mg	0.066mg	1%
Potassium	319mg	356mg	1%
Magnesium	35mg	32mg	1%
Carbs	13.55g	15.23g	1%
Vitamin E	0.09mg	0.24mg	1%
Net carbs	9.85g	6.23g	N/A
Sugar	0.54g	6.23g	N/A
Trans fat	0.016g		N/A
Tryptophan	0.065mg	0.039mg	0%
Threonine	0.231mg	0.121mg	0%
Isoleucine	0.242mg	0.131mg	0%
Leucine	0.438mg	0.247mg	0%
Lysine	0.377mg	0.147mg	0%
Methionine	0.083mg	0.062mg	0%
Phenylalanine	0.297mg	0.169mg	0%
Valine	0.287mg	0.202mg	0%
Omega-3 - ALA	0.169g		N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Eicosadienoic acid	0.008g		N/A
Omega-6 - Linoleic acid	0.36g		N/A