White Beans vs. Coconut Cream
Nutrition comparison of White 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
white beans
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and coconut cream:
- Both coconut cream and white beans are high in calories, dietary fiber, iron and potassium.
- Coconut cream has 69% less carbohydrates than white bean.
- White bean has more thiamin, riboflavin and folate, however, coconut cream contains more niacin.
- White bean is an excellent source of calcium.
USDA sources for nutritional information: White Beans (Beans, white, 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
Both coconut cream and white beans are high in calories. Coconut cream has 189% more calories than white bean - coconut cream has 330 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is much heavier in protein, much heavier in carbs and much lighter in fat compared to coconut cream per calorie. White beans has a macronutrient ratio of 25:73:2 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Coconut Cream | |
|---|---|---|
| Protein | 25% | 4% |
| Carbohydrates | 73% | 8% |
| Fat | 2% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream has 69% less carbohydrates than white bean - coconut cream has 6.7g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both coconut cream and white beans are high in dietary fiber. White bean has 118% more dietary fiber than coconut cream - coconut cream has 2.2g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White beans and coconut cream contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
White bean has 100% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and white bean has 100% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than white bean - coconut cream has 2.8mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin E
White bean has more Vitamin E than coconut cream - white bean has 0.79mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
White beans and coconut cream contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
White bean has more thiamin, riboflavin and folate, however, coconut cream contains more niacin. Both white beans and coconut cream contain significant amounts of pantothenic acid and Vitamin B6.
| White Beans | Coconut Cream | |
|---|---|---|
| Thiamin | 0.096 MG | 0.03 MG |
| Riboflavin | 0.037 MG | ~ |
| Niacin | 0.113 MG | 0.89 MG |
| Pantothenic acid | 0.185 MG | 0.261 MG |
| Vitamin B6 | 0.075 MG | 0.047 MG |
| Folate | 65 UG | 23 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 564% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both coconut cream and white beans are high in iron. White bean has 31% more iron than coconut cream - coconut cream has 2.3mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both coconut cream and white beans are high in potassium. White bean has 40% more potassium than coconut cream - coconut cream has 325mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut cream has more linoleic acid than white bean per 100 grams.
| White Beans | Coconut Cream | |
|---|---|---|
| linoleic acid | 0.067 G | 0.379 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
White 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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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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 white beans contain more calories in 100 grams?Both coconut cream and white beans are high in calories. Coconut cream has 190% more calories than white bean - coconut cream has 330 calories in 100g and white bean has 114 calories.
Does coconut cream or white beans have more carbohydrates?
By weight, coconut cream has 70% fewer carbohydrates than white bean - coconut cream has 6.7g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does coconut cream or white beans contain more calcium?
White bean is a rich source of calcium and it has 560% more calcium than coconut cream - coconut cream has 11mg of calcium in 100 grams and white bean has 73mg of calcium.
Does coconut cream or white beans contain more iron?
Both coconut cream and white beans are high in iron. White bean has 30% more iron than coconut cream - coconut cream has 2.3mg of iron in 100 grams and white bean has 3mg of iron.
Does coconut cream or white beans contain more potassium?
Both coconut cream and white beans are high in potassium. White bean has 40% more potassium than coconut cream - coconut cream has 325mg of potassium in 100 grams and white bean has 454mg of potassium.