Kidney Beans vs. Coconut Cream
Nutrition comparison of Kidney 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
kidney beans
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and coconut cream:
- Both coconut cream and kidney beans are high in calories, dietary fiber and potassium.
- Coconut cream has 68% less carbohydrates than kidney bean.
- Coconut cream is a great source of iron.
- Kidney bean has more riboflavin and Vitamin B6, however, coconut cream contains more pantothenic acid.
- Kidney bean is a great source of calcium and protein.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) 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 kidney beans are high in calories. Coconut cream has 173% more calories than kidney bean - coconut cream has 330 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is much heavier in protein, much heavier in carbs and much lighter in fat compared to coconut cream per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for coconut cream, 4:8:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Coconut Cream | |
|---|---|---|
| Protein | 26% | 4% |
| Carbohydrates | 67% | 8% |
| Fat | 7% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream has 68% less carbohydrates than kidney bean - coconut cream has 6.7g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both coconut cream and kidney beans are high in dietary fiber. Kidney bean has 173% more dietary fiber than coconut cream - coconut cream has 2.2g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
Protein
protein
Kidney bean is a great source of protein and it has 124% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and kidney bean has 99% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Coconut cream has 13 times more Vitamin C than kidney bean - coconut cream has 2.8mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin E
Kidney beans and coconut cream contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Kidney bean has more Vitamin K than coconut cream - kidney bean has 5.7ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Kidney bean has more riboflavin and Vitamin B6, however, coconut cream contains more pantothenic acid. Both kidney beans and coconut cream contain significant amounts of thiamin, niacin and folate.
| Kidney Beans | Coconut Cream | |
|---|---|---|
| Thiamin | 0.06 MG | 0.03 MG |
| Riboflavin | 0.015 MG | ~ |
| Niacin | 0.417 MG | 0.89 MG |
| Pantothenic acid | ~ | 0.261 MG |
| Vitamin B6 | 0.113 MG | 0.047 MG |
| Folate | 23 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 427% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Coconut cream is a great source of iron and it has 52% more iron than kidney bean - coconut cream has 2.3mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both coconut cream and kidney beans are high in potassium. Coconut cream has 30% more potassium than kidney bean - coconut cream has 325mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both kidney beans and coconut cream contain significant amounts of linoleic acid.
| Kidney Beans | Coconut Cream | |
|---|---|---|
| linoleic acid | 0.217 G | 0.379 G |
| Total | 0.217 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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Kidney Beans g
()
|
Daily Values (%) |
Coconut Cream g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
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% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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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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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut cream or kidney beans contain more calories in 100 grams?Both coconut cream and kidney beans are high in calories. Coconut cream has 170% more calories than kidney bean - coconut cream has 330 calories in 100g and kidney bean has 121 calories.
Does coconut cream or kidney beans have more carbohydrates?
By weight, coconut cream has 70% fewer carbohydrates than kidney bean - coconut cream has 6.7g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does coconut cream or kidney beans contain more potassium?
Both coconut cream and kidney beans are high in potassium. Coconut cream has 30% more potassium than kidney bean - coconut cream has 325mg of potassium in 100 grams and kidney bean has 250mg of potassium.