Coconut vs. Green Bean
Nutrition comparison of Coconut and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and green bean:
- Both green bean and coconut are high in dietary fiber and potassium.
- Coconut is a great source of iron.
- Green bean has 54% less carbohydrates than coconut.
- Green bean has more riboflavin and Vitamin B6.
- Green bean is a great source of Vitamin C.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and green bean has 91% less calories than coconut - green bean has 31 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Coconut has a macronutrient ratio of 4:16:80 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Green Bean | |
|---|---|---|
| Protein | 4% | 20% |
| Carbohydrates | 16% | 76% |
| Fat | 80% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 54% less carbohydrates than coconut - green bean has 7g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in green bean are made of 48% sugar, 39% dietary fiber and 13% starch, whereas the carbs in coconut comprise of 59% dietary fiber and 41% sugar.
dietary fiber
Both green bean and coconut are high in dietary fiber. Coconut has 233% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Green bean and coconut contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Green bean and coconut contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and green bean has 100% less saturated fat than coconut - green bean has 0.05g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 270% more Vitamin C than coconut - green bean has 12.2mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Green bean has more Vitamin A than coconut - green bean has 35ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Green bean and coconut contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Green bean has 214 times more Vitamin K than coconut - green bean has 43ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Green bean has more riboflavin and Vitamin B6. Both coconut and green bean contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Coconut | Green Bean | |
|---|---|---|
| Thiamin | 0.066 MG | 0.082 MG |
| Riboflavin | 0.02 MG | 0.104 MG |
| Niacin | 0.54 MG | 0.734 MG |
| Pantothenic acid | 0.3 MG | 0.225 MG |
| Vitamin B6 | 0.054 MG | 0.141 MG |
| Folate | 26 UG | 33 UG |
Minerals
calcium
Green bean has 164% more calcium than coconut - green bean has 37mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 136% more iron than green bean - green bean has 1mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both green bean and coconut are high in potassium. Coconut has 69% more potassium than green bean - green bean has 211mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than green bean per 100 grams.
| Coconut | Green Bean | |
|---|---|---|
| linoleic acid | 0.366 G | 0.044 G |
| Total | 0.366 G | 0.044 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Coconut or Green Bean .
Note: The specific food items compared are: Coconut (Nuts, coconut meat, raw) and Green Bean (Beans, snap, green, raw) .
Coconut g
()
|
Daily Values (%) |
Green Bean g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does green bean or coconut contain more calories in 100 grams?Coconut is high in calories and green bean has 90% less calories than coconut - green bean has 31 calories in 100g and coconut has 354 calories.
Does green bean or coconut have more carbohydrates?
By weight, green bean has 50% fewer carbohydrates than coconut - green bean has 7g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in green bean are made of 50% sugar, 40% dietary fiber and 10% starch, whereas the carbs in coconut comprise of 60% dietary fiber and 40% sugar.
Does green bean or coconut contain more potassium?
Both green bean and coconut are high in potassium. Coconut has 70% more potassium than green bean - green bean has 211mg of potassium in 100 grams and coconut has 356mg of potassium.