Kidney Beans (Raw)vsNuts Coconut Meat (Raw)
Kidney Beans (Raw) has 337 calories and 23g protein per 100g. Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g Kidney Beans (Raw) has more protein, Kidney Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kidney Beans (Raw) vs Nuts Coconut Meat (Raw)
Kidney Beans (Raw) will keep you satisfied longer with 15.2g fiber, 22.5g protein — fat and protein slow digestion while fiber adds bulk.
Kidney Beans (Raw) packs 22.5g of protein per 100g (27% of calories from protein) — the better pick for muscle growth and recovery.
Kidney Beans (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Kidney Beans (Raw) provides 1360mg of potassium per 100g — important for muscle function and hydration.
Kidney Beans (Raw) provides 83mg of calcium per 100g — a much better source for bone health.
Kidney Beans (Raw) has 6.7mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Kidney 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 Kidney Red | Nuts Coconut Meat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 337kcal17% | 354kcal18% | <0.1kcal |
| Protein | 23g45% | 3.3g7% | +19g |
| Total Fat | 1.1g1% | 34g43% | <0.1g |
| Saturated Fat | 0.15g1% | 30g149% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 61g22% | 15g6% | +46g |
| Dietary Fiber | 15g54% | 9.0g32% | +6.2g |
| Sugars | 2.1g | 6.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 4.5mg5% | 3.3mg4% | +1.2mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 0.24mg2% | <0.1mg |
| Vitamin K | 5.6mcg5% | 0.20mcg0% | +5.4mcg |
| Vitamin B6 | 0.40mg23% | <0.1mg3% | +0.34mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 394mcg99% | 26mcg7% | +368mcg |
| Thiamin (B1) | 0.61mg51% | <0.1mg6% | +0.54mg |
| Riboflavin (B2) | 0.21mg17% | <0.1mg2% | +0.20mg |
| Niacin (B3) | 2.1mg13% | 0.54mg3% | +1.6mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 20mg1% | <0.1mg |
| Calcium | 83mg6% | 14mg1% | +69mg |
| Iron | 6.7mg37% | 2.4mg14% | +4.3mg |
| Potassium | 1360mg29% | 356mg8% | +1004mg |
| Phosphorus | 406mg32% | 113mg9% | +293mg |
| Magnesium | 138mg33% | 32mg8% | +106mg |
| Zinc | 2.8mg25% | 1.1mg10% | +1.7mg |
| Copper | 0.70mg78% | 0.43mg48% | +0.26mg |
| Manganese | 1.1mg48% | 1.5mg65% | <0.1mg |
| Selenium | 3.2mcg6% | 10mcg18% | <0.1mcg |
🔬Nutritional Analysis
Calories: Kidney Beans (Raw) is moderately lower in calories than Nuts Coconut Meat (Raw), containing 337 kcal compared to 354 kcal per 100g (5% fewer calories).
Protein: Kidney Beans (Raw) provides more protein with 22.5g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Kidney Beans (Raw) offers better value for building and maintaining muscle.
Fat: Kidney Beans (Raw) is the leaner option with 1.06g of total fat per 100g compared to 33.5g. Kidney Beans (Raw) has less saturated fat (0.154g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Kidney Beans (Raw): 5.6mcg vs 0.2mcg), Folate (Kidney Beans (Raw): 394mcg vs 26mcg), Riboflavin (B2) (Kidney Beans (Raw): 0.215mg vs 0.02mg).
Key Minerals: Notable mineral differences include Calcium (Kidney Beans (Raw): 83mg vs 14mg), Magnesium (Kidney Beans (Raw): 138mg vs 32mg), Potassium (Kidney Beans (Raw): 1360mg vs 356mg).
Diet Suitability: Kidney Beans (Raw) fits a high-protein diet. Kidney 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, Kidney Beans (Raw) or Nuts Coconut Meat (Raw)?
- Kidney Beans (Raw) has more protein with 22.5g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Kidney Beans (Raw) or Nuts Coconut Meat (Raw)?
- Kidney Beans (Raw) is lower in calories with 337 kcal per 100g versus 354 kcal.
- Is Kidney Beans (Raw) or Nuts Coconut Meat (Raw) healthier?
- It depends on your goals. Kidney Beans (Raw) has 337 calories and 22.5g 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, Kidney Beans (Raw) or Nuts Coconut Meat (Raw)?
- Kidney Beans (Raw) is leaner with 1.06g of fat per 100g compared to 33.5g.
- Which has more fiber, Kidney Beans (Raw) or Nuts Coconut Meat (Raw)?
- Kidney Beans (Raw) has more fiber with 15.2g per 100g compared to 9g.