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Coconut Meat vs Kidney Beans: How Do They Compare?

This article explains the key similarities and differences between coconut meat and kidney beans, foods from the grains and legumes food groups. Read on to learn more about the coconut meat vs kidney beans comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on March 9, 2023.

Although coconut meat and kidney 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, kidney beans belong to legumes food group.

That’s why we decided to create an in-depth article that compares coconut meat and kidney 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 kidney 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.

Kidney Beans

Kidney beans (Phaseolus vulgaris) are a type of legume native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their rich, nutty flavor.

Kidney beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as kidney bean soup, chili, and salads.

In addition to being a nutritious food, kidney beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Kidney Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin C.

Coconut Meat vs Kidney 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 kidney beans.

This comparison will start by comparing the caloric value of coconut meat and kidney beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Coconut MeatKidney Beans
Energy354 kcal333 kcal
Carbs15.2 g60 g
Sugar6.23 g2.23 g
Fiber9 g24.9 g
Protein3.33 g23.6 g
Fat33.5 g0.83 g
Saturated Fat29.7 g0.12 g

Coconut Meat vs Kidney Beans Calories

Comparing kidney beans vs coconut meat for weight loss, kidney beans are slightly lower in calories, with 333 calories per 100 grams, compared to 354 calories per 100 grams of coconut meat.

However, both coconut meat and kidney 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 Kidney Beans Protein

Legumes and most legume products, including coconut meat and kidney beans, are important sources of plant-based protein.

Kidney Beans offer around 86% more protein than coconut meat.

Kidney Beans have 23.6 grams of protein per 100 grams, while coconut meat has 3.3 grams of protein per 100 grams.

Coconut Meat vs Kidney 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 kidney beans.

The total amount of carbohydrates is around 75% higher in kidney beans than in coconut meat. They have 60 grams per 100 grams, compared to 15.2 grams in coconut meat.


There’s less sugar in kidney beans than in coconut meat, 65% precisely.

One handful of kidney beans (28 grams) contains 0.6 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 kidney beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7 grams of fiber per portion, kidney beans are a better source of fiber than coconut meat which offer 2.5 grams per portion.

Coconut Meat vs Kidney Beans Fats

Fats in coconut meat and kidney beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in coconut meat and kidney beans:

  • Coconut Meat: 33.5 grams per 100 grams
  • Kidney Beans: 0.8 per 100 grams

Speaking of saturated fats, kidney beans are 100% lower in saturated fats.

Kidney Beans and coconut meat contain 0.1 grams and 29.7 grams of saturated fat per 100 grams, respectively.

Coconut Meat vs Kidney Beans Vitamins Content

This section will discuss the vitamin content of coconut meat and kidney 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 C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, kidney beans have a higher amount of vitamin E.

Coconut Meat and kidney beans contain the same amount of vitamin A, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins coconut meat and kidney beans contain side by side, so you can easily compare them.

Coconut MeatKidney Beans
Vitamin A00
Vitamin C3.3 mg4.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.066 mg0.529 mg
Vitamin B2 (Riboflavin)0.02 mg0.219 mg
Vitamin B3 (Niacin)0.54 mg2.06 mg
Vitamin B5 (Pantothenic acid)0.3 mg0.78 mg
Vitamin B6 (Pyroxidine)0.054 mg0.397 mg
Vitamin B9 (Folate)26 µg394 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.24 mg0.22 mg
Vitamin K0.2 µg19 µg

Coconut Meat vs Kidney 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 kidney beans comparison focuses on their mineral content.

Coconut Meat is a better source of calcium, copper, fluoride, iron, magnesium, phosphorus, potassium, sodium, and zinc than kidney beans.

On the other hand, kidney beans are a higher amount of manganese, and selenium.

Check out the table below to learn how coconut meat and kidney beans compare when it comes to mineral content.

Coconut MeatKidney Beans
Calcium14 mg143 mg
Copper0.435 mg0.958 mg
Fluoride02.2 µg
Iron2.43 mg8.2 mg
Magnesium32 mg140 mg
Manganese1.5 mg1.02 mg
Phosphorus113 mg407 mg
Potassium356 mg1410 mg
Selenium10.1 µg3.2 µg
Sodium20 mg24 mg
Zinc1.1 mg2.79 mg

The Final Word

Coconut Meat and kidney beans are highly nutritious and a great addition to a plant-based diet.

Both coconut meat and kidney 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.


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