Black Beans (Raw)vsNuts Coconut Meat (Raw)
Black Beans (Raw) has 341 calories and 22g protein per 100g. Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g Black Beans (Raw) has more protein, Black Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Nuts Coconut Meat (Raw)
Black Beans (Raw) will keep you satisfied longer with 15.5g fiber, 21.6g protein — fat and protein slow digestion while fiber adds bulk.
Black Beans (Raw) packs 21.6g of protein per 100g (25% of calories from protein) — the better pick for muscle growth and recovery.
Black Beans (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Black Beans (Raw) provides 1480mg of potassium per 100g — important for muscle function and hydration.
Black Beans (Raw) provides 123mg of calcium per 100g — a much better source for bone health.
Black Beans (Raw) has 5mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Black Beans (Raw)
No major nutritional red flags stand out per 100g.
Nuts Coconut Meat (Raw)
High in saturated fat with 29.7g per 100g, which is worth watching if you are managing heart health or cholesterol.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Black | Nuts Coconut Meat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 354kcal18% | <0.1kcal |
| Protein | 22g43% | 3.3g7% | +18g |
| Total Fat | 1.4g2% | 34g43% | <0.1g |
| Saturated Fat | 0.37g2% | 30g149% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 62g23% | 15g6% | +47g |
| Dietary Fiber | 16g55% | 9.0g32% | +6.5g |
| Sugars | 2.1g | 6.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 3.3mg4% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 0.24mg2% | <0.1mg |
| Vitamin K | 5.6mcg5% | 0.20mcg0% | +5.4mcg |
| Vitamin B6 | 0.29mg17% | <0.1mg3% | +0.23mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 444mcg111% | 26mcg7% | +418mcg |
| Thiamin (B1) | 0.90mg75% | <0.1mg6% | +0.83mg |
| Riboflavin (B2) | 0.19mg15% | <0.1mg2% | +0.17mg |
| Niacin (B3) | 2.0mg12% | 0.54mg3% | +1.4mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 20mg1% | <0.1mg |
| Calcium | 123mg9% | 14mg1% | +109mg |
| Iron | 5.0mg28% | 2.4mg14% | +2.6mg |
| Potassium | 1480mg31% | 356mg8% | +1124mg |
| Phosphorus | 352mg28% | 113mg9% | +239mg |
| Magnesium | 171mg41% | 32mg8% | +139mg |
| Zinc | 3.6mg33% | 1.1mg10% | +2.5mg |
| Copper | 0.84mg93% | 0.43mg48% | +0.41mg |
| Manganese | 1.1mg46% | 1.5mg65% | <0.1mg |
| Selenium | 3.2mcg6% | 10mcg18% | <0.1mcg |
🔬Nutritional Analysis
Calories: Black Beans (Raw) and Nuts Coconut Meat (Raw) have nearly identical calorie content at 341 and 354 kcal per 100g respectively.
Protein: Black Beans (Raw) provides more protein with 21.6g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Black Beans (Raw) offers better value for building and maintaining muscle.
Fat: Black Beans (Raw) is the leaner option with 1.42g of total fat per 100g compared to 33.5g. Black Beans (Raw) has less saturated fat (0.366g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Nuts Coconut Meat (Raw): 3.3mg vs 0mg), Vitamin K (Black Beans (Raw): 5.6mcg vs 0.2mcg), Folate (Black Beans (Raw): 444mcg vs 26mcg).
Key Minerals: Notable mineral differences include Calcium (Black Beans (Raw): 123mg vs 14mg), Magnesium (Black Beans (Raw): 171mg vs 32mg), Potassium (Black Beans (Raw): 1480mg vs 356mg).
Diet Suitability: Black Beans (Raw) fits a high-protein diet. Black Beans (Raw) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Black Beans (Raw) or Nuts Coconut Meat (Raw)?
- Black Beans (Raw) has more protein with 21.6g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Black Beans (Raw) or Nuts Coconut Meat (Raw)?
- Black Beans (Raw) is lower in calories with 341 kcal per 100g versus 354 kcal.
- Is Black Beans (Raw) or Nuts Coconut Meat (Raw) healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Nuts Coconut Meat (Raw)?
- Black Beans (Raw) is leaner with 1.42g of fat per 100g compared to 33.5g.
- Which has more fiber, Black Beans (Raw) or Nuts Coconut Meat (Raw)?
- Black Beans (Raw) has more fiber with 15.5g per 100g compared to 9g.