Black Beans vs. Coconut
Nutrition comparison of Black Beans and Coconut
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
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and coconut:
- Both coconut and black beans are high in dietary fiber and potassium.
- Black bean has 26 times less sugar than coconut.
- Black bean has more thiamin, riboflavin and folate.
- Coconut is a great source of iron.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and black bean has 74% less calories than coconut - coconut has 354 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 per calorie. Black beans has a macronutrient ratio of 26:71:3 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Coconut | |
|---|---|---|
| Protein | 26% | 4% |
| Carbohydrates | 71% | 16% |
| Fat | 3% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and black beans contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both coconut and black beans are high in dietary fiber. Coconut has 30% more dietary fiber than black bean - coconut has 9g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 26 times less sugar than coconut - coconut has 6.2g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 81% more protein than coconut - coconut has 3.3g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Coconut is high in saturated fat and black bean has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Coconut and black beans contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and coconut contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and black beans contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Coconut and black beans contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin and folate. Both black beans and coconut contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Black Beans | Coconut | |
|---|---|---|
| Thiamin | 0.14 MG | 0.066 MG |
| Riboflavin | 0.12 MG | 0.02 MG |
| Niacin | 0.62 MG | 0.54 MG |
| Pantothenic acid | 0.184 MG | 0.3 MG |
| Vitamin B6 | 0.055 MG | 0.054 MG |
| Folate | 61 UG | 26 UG |
Minerals
calcium
Black bean has 150% more calcium than coconut - coconut has 14mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Coconut is a great source of iron and it has 28% more iron than black bean - coconut has 2.4mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both coconut and black beans are high in potassium. Coconut has 16% more potassium than black bean - coconut has 356mg 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 has more linoleic acid than black bean per 100 grams.
| Black Beans | Coconut | |
|---|---|---|
| linoleic acid | 0.068 G | 0.366 G |
| Total | 0.068 G | 0.366 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 (Nuts, coconut meat, raw) .
Black Beans g
()
|
Daily Values (%) |
Coconut 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 % |
|
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 % |
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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 or black beans contain more calories in 100 grams?Coconut is high in calories and black bean has 70% less calories than coconut - coconut has 354 calories in 100g and black bean has 91 calories.
Does coconut or black beans have more carbohydrates?
By weight, coconut and black beans contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does coconut or black beans contain more potassium?
Both coconut and black beans are high in potassium. Coconut has 20% more potassium than black bean - coconut has 356mg of potassium in 100 grams and black bean has 308mg of potassium.