Coconut Meat vs Adzuki Beans: How Do They Compare?

Although coconut meat and adzuki beans belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While coconut meat belong to the nuts and seeds group, adzuki beans belong to legumes food group.
That’s why we decided to create an in-depth article that compares coconut meat and adzuki beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how coconut meat and adzuki beans compare specifically.
Coconut Meat
Coconut meat is the white, fleshy part of the coconut that is found inside the hard outer shell of the fruit.
Coconut meat has a slightly sweet and slightly nutty flavor and is often used in various sweet and savory dishes.
Coconut meat is a good source of nutrients, including fiber, protein, and various vitamins and minerals.
It is also a good source of healthy fats, including medium-chain triglycerides (MCTs), which are easily absorbed and used by the body for energy.
There are many ways to incorporate coconut meat into your diet. It can be eaten raw or used in cooking to replace other types of meat.
Coconut meat can be grated, shredded, or chopped and is often used in dishes such as curries, soups, and desserts.
Coconut meat is available in various forms, including dried, frozen, and canned.
Coconut meat is widely available and can be found at most grocery stores. It is important to store coconut meat in the refrigerator or freezer to keep it fresh.
If you’re looking for tasty and nutritious food to add to your diet, consider incorporating coconut meat into your cooking.
It is flavorful, versatile, and has various health benefits.
Coconut Meat is not an excellent source of any particular vitamin.
However, it contains Vitamin C, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) in a small amount.
Adzuki Beans
Adzuki beans (Vigna angularis), also known as red beans, are a type of small, reddish-brown legume that are native to East Asia.
They have been grown and consumed for thousands of years in countries such as Japan, China, and Korea and are a popular ingredient in many traditional dishes.
One of the main health benefits of adzuki beans is their high protein content.
Adzuki beans are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.
They are also high in fiber, which can help to improve digestion and lower cholesterol levels.
Adzuki beans are rich in iron, potassium, and B vitamins. They also contain a number of plant compounds that have been shown to have antioxidant and anti-inflammatory effects.
In terms of health benefits, adzuki beans have been shown to have many positive effects on the body.
They are a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.
Adzuki beans may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to their high content of antioxidants and other beneficial compounds.
Adzuki Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
Coconut Meat vs Adzuki Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing coconut meat vs adzuki beans.
This comparison will start by comparing the caloric value of coconut meat and adzuki beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Coconut Meat | Adzuki Beans | |
---|---|---|
Energy | 354 kcal | 329 kcal |
Carbs | 15.2 g | 62.9 g |
Sugar | 6.23 g | 0.62 g |
Fiber | 9 g | 12.7 g |
Protein | 3.33 g | 19.9 g |
Fat | 33.5 g | 0.53 g |
Saturated Fat | 29.7 g | 0.191 g |
Coconut Meat vs Adzuki Beans Calories
Comparing adzuki beans vs coconut meat for weight loss, adzuki beans are slightly lower in calories, with 329 calories per 100 grams, compared to 354 calories per 100 grams of coconut meat.
However, both coconut meat and adzuki beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Coconut Meat vs Adzuki Beans Protein
Legumes and most legume products, including coconut meat and adzuki beans, are important sources of plant-based protein.
Adzuki Beans offer around 83% more protein than coconut meat.
Adzuki Beans have 19.9 grams of protein per 100 grams, while coconut meat has 3.3 grams of protein per 100 grams.
Coconut Meat vs Adzuki Beans Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in coconut meat and adzuki beans.
The total amount of carbohydrates is around 76% higher in adzuki beans than in coconut meat. They have 62.9 grams per 100 grams, compared to 15.2 grams in coconut meat.
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There’s less sugar in adzuki beans than in coconut meat, 88% precisely.
One handful of adzuki beans (28 grams) contains 0.2 grams of sugar, while the same amount of coconut meat contains 1.7 grams.
Lastly, let’s take a look at the dietary fiber in coconut meat and adzuki beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.6 grams of fiber per portion, adzuki beans are a better source of fiber than coconut meat which offer 2.5 grams per portion.
Coconut Meat vs Adzuki Beans Fats
Fats in coconut meat and adzuki beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in coconut meat and adzuki beans:
- Coconut Meat: 33.5 grams per 100 grams
- Adzuki Beans: 0.5 per 100 grams
Speaking of saturated fats, adzuki beans are 99% lower in saturated fats.
Adzuki Beans and coconut meat contain 0.2 grams and 29.7 grams of saturated fat per 100 grams, respectively.
Coconut Meat vs Adzuki Beans Vitamins Content
This section will discuss the vitamin content of coconut meat and adzuki beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Coconut Meat has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
However, adzuki beans have a higher amount of vitamin C, and vitamin E.
Coconut Meat and adzuki beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins coconut meat and adzuki beans contain side by side, so you can easily compare them.
Coconut Meat | Adzuki Beans | |
---|---|---|
Vitamin A | 0 | 17 IU |
Vitamin C | 3.3 mg | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.066 mg | 0.455 mg |
Vitamin B2 (Riboflavin) | 0.02 mg | 0.22 mg |
Vitamin B3 (Niacin) | 0.54 mg | 2.63 mg |
Vitamin B5 (Pantothenic acid) | 0.3 mg | 1.47 mg |
Vitamin B6 (Pyroxidine) | 0.054 mg | 0.351 mg |
Vitamin B9 (Folate) | 26 µg | 622 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.24 mg | 0.01 mg |
Vitamin K | 0.2 µg | 2.4 µg |
Coconut Meat vs Adzuki Beans Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the coconut meat and adzuki beans comparison focuses on their mineral content.
Coconut Meat is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc than adzuki beans.
On the other hand, adzuki beans are a higher amount of selenium, and sodium.
Coconut Meat and adzuki beans contain the same amount of fluoride.
Check out the table below to learn how coconut meat and adzuki beans compare when it comes to mineral content.
Coconut Meat | Adzuki Beans | |
---|---|---|
Calcium | 14 mg | 66 mg |
Copper | 0.435 mg | 1.09 mg |
Fluoride | 0 | 0 |
Iron | 2.43 mg | 4.98 mg |
Magnesium | 32 mg | 127 mg |
Manganese | 1.5 mg | 1.73 mg |
Phosphorus | 113 mg | 381 mg |
Potassium | 356 mg | 1250 mg |
Selenium | 10.1 µg | 3.1 µg |
Sodium | 20 mg | 5 mg |
Zinc | 1.1 mg | 5.04 mg |
The Final Word
Coconut Meat and adzuki beans are highly nutritious and a great addition to a plant-based diet.
Both coconut meat and adzuki beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
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Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
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