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.
Detailed nutritional comparison of kidney beans and coconut cream is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Kidney Beans src
Image of Coconut Cream src

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, 4:8:88 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kidney Beans Coconut Cream
Protein 26% 4%
Carbohydrates 67% 8%
Fat 7% 88%
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 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 Kidney Beans or Coconut Cream .

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)) .

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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.