Black Beans vs. Coconut Cream
Nutrition comparison of Black Beans and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and coconut cream:
- Both coconut cream and black beans are high in dietary fiber and potassium.
- Black bean has more thiamin, riboflavin and folate.
- Coconut cream has 60% less carbohydrates than black bean.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut cream is high in calories and black bean has 72% less calories than coconut cream - coconut cream has 330 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is much heavier in protein, much heavier in carbs and much lighter in fat compared to coconut cream per calorie. Black beans has a macronutrient ratio of 26:71:3 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Coconut Cream | |
|---|---|---|
| Protein | 26% | 4% |
| Carbohydrates | 71% | 8% |
| Fat | 3% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream has 60% less carbohydrates than black bean - coconut cream has 6.7g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both coconut cream and black beans are high in dietary fiber. Black bean has 214% more dietary fiber than coconut cream - coconut cream has 2.2g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black beans and coconut cream contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Black bean has 66% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and black bean has 100% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Coconut cream and black beans contain similar amounts of Vitamin C - coconut cream has 2.8mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and coconut cream contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Black bean has more Vitamin E than coconut cream - black bean has 0.62mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Black beans and coconut cream contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Black bean has more thiamin, riboflavin and folate. Both black beans and coconut cream contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Black Beans | Coconut Cream | |
|---|---|---|
| Thiamin | 0.14 MG | 0.03 MG |
| Riboflavin | 0.12 MG | ~ |
| Niacin | 0.62 MG | 0.89 MG |
| Pantothenic acid | 0.184 MG | 0.261 MG |
| Vitamin B6 | 0.055 MG | 0.047 MG |
| Folate | 61 UG | 23 UG |
Minerals
calcium
Black bean has 218% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Coconut cream and black beans contain similar amounts of iron - coconut cream has 2.3mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both coconut cream and black beans are high in potassium. Coconut cream has a little more potassium (6%) than black bean by weight - coconut cream has 325mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut cream has more linoleic acid than black bean per 100 grams.
| Black Beans | Coconut Cream | |
|---|---|---|
| linoleic acid | 0.068 G | 0.379 G |
| Total | 0.068 G | 0.379 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Black Beans g
()
|
Daily Values (%) |
Coconut Cream g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut cream or black beans contain more calories in 100 grams?Coconut cream is high in calories and black bean has 70% less calories than coconut cream - coconut cream has 330 calories in 100g and black bean has 91 calories.
Does coconut cream or black beans have more carbohydrates?
By weight, coconut cream has 60% fewer carbohydrates than black bean - coconut cream has 6.7g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does coconut cream or black beans contain more potassium?
Both coconut cream and black beans are high in potassium. Coconut cream has a little more potassium ( 10%) than black bean by weight - coconut cream has 325mg of potassium in 100 grams and black bean has 308mg of potassium.