Coconut Water vs. Black Beans
Nutrition comparison of Coconut Water and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and black beans:
- Black bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Black bean has signficantly more iron than coconut water.
- Black bean has signficantly more protein than coconut water.
- Black bean is an excellent source of dietary fiber and potassium.
- Coconut water has 74% less carbohydrates than black bean.
- Coconut water has signficantly less calories than black bean.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has signficantly less calories than black bean - coconut water has 18 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, coconut water is much lighter in protein, much heavier in carbs and similar to black beans for fat. Coconut water has a macronutrient ratio of 5:95:0 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Black Beans | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 95% | 71% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 74% less carbohydrates than black bean - coconut water has 4.2g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than coconut water - black bean has 6.9g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water and black beans contain similar amounts of sugar - coconut water has 3.9g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has signficantly more protein than coconut water - coconut water has 0.22g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both black beans and coconut water are low in saturated fat - black bean has 0.08g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has 267% more Vitamin C than black bean - coconut water has 9.9mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and coconut water contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Black bean has more Vitamin E than coconut water - black bean has 0.62mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Black beans and coconut water contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Black bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Black Beans | |
|---|---|---|
| Thiamin | 0.03 MG | 0.14 MG |
| Riboflavin | ~ | 0.12 MG |
| Niacin | ~ | 0.62 MG |
| Pantothenic acid | ~ | 0.184 MG |
| Vitamin B6 | ~ | 0.055 MG |
| Folate | ~ | 61 UG |
Minerals
calcium
Black bean has 400% more calcium than coconut water - coconut water has 7mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than coconut water - coconut water has 0.03mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 87% more potassium than coconut water - coconut water has 165mg of potassium per 100 grams and black bean has 308mg of potassium.
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: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Black Beans (Beans, black turtle, mature seeds, canned) .
Coconut Water g
()
|
Daily Values (%) |
Black Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 water or black beans contain more calories in 100 grams?Coconut water has signficantly less calories than black bean - coconut water has 18 calories in 100g and black bean has 91 calories.
Does coconut water or black beans have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than black bean - coconut water has 4.2g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does coconut water or black beans contain more potassium?
Black bean is a rich source of potassium and it has 90% more potassium than coconut water - coconut water has 165mg of potassium in 100 grams and black bean has 308mg of potassium.