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  6. Coconut milk vs. Raisin

Coconut milk vs. Raisin — In-Depth Nutrition Comparison

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A recap on differences between coconut milk and raisins

  • Coconut milk is higher in manganese and selenium, yet raisins are higher in potassium, vitamin B6, vitamin B2, vitamin B1, fiber, and copper.
  • Coconut milk covers your daily saturated fat needs 105% more than raisins.
  • Coconut milk contains 10 times more selenium than raisins. While coconut milk contains 6.2µg of selenium, raisins contain only 0.6µg.
  • The amount of saturated fat in raisins is lower.
  • The glycemic index of raisins is lower.

Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Raisins, seedless.

Infographic

Coconut milk vs Raisin infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Raisin
Raisin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more MagnesiumMagnesium +15.6%
Contains more ZincZinc +204.5%
Contains more ManganeseManganese +206.4%
Contains more SeleniumSelenium +933.3%
Contains more CalciumCalcium +212.5%
Contains more PotassiumPotassium +184.8%
Contains more IronIron +14.6%
Contains more CopperCopper +19.5%
Contains less SodiumSodium -26.7%
~equal in Phosphorus ~101mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Raisin
Raisin
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin CVitamin C +21.7%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B5Vitamin B5 +92.6%
Contains more FolateFolate +220%
Contains more Vitamin B1Vitamin B1 +307.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +427.3%
Contains more Vitamin KVitamin K +3400%
Contains more CholineCholine +30.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.766mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Raisin DV% diff.
Saturated fat 21.14g 0.058g 96%
Fructose 29.68g 37%
Fats 23.84g 0.46g 36%
Manganese 0.916mg 0.299mg 27%
Carbs 5.54g 79.18g 25%
Potassium 263mg 749mg 14%
Vitamin B6 0.033mg 0.174mg 11%
Vitamin B2 0mg 0.125mg 10%
Selenium 6.2µg 0.6µg 10%
Vitamin B1 0.026mg 0.106mg 7%
Fiber 2.2g 3.7g 6%
Copper 0.266mg 0.318mg 6%
Zinc 0.67mg 0.22mg 4%
Folate 16µg 5µg 3%
Vitamin K 0.1µg 3.5µg 3%
Calories 230kcal 299kcal 3%
Iron 1.64mg 1.88mg 3%
Calcium 16mg 50mg 3%
Monounsaturated fat 1.014g 0.051g 2%
Protein 2.29g 3.07g 2%
Vitamin B5 0.183mg 0.095mg 2%
Starch 2.7g 1%
Vitamin C 2.8mg 2.3mg 1%
Magnesium 37mg 32mg 1%
Polyunsaturated fat 0.261g 0.037g 1%
Net carbs 3.34g 75.48g N/A
Sugar 3.34g 59.19g N/A
Phosphorus 100mg 101mg 0%
Sodium 15mg 11mg 0%
Vitamin E 0.15mg 0.12mg 0%
Vitamin B3 0.76mg 0.766mg 0%
Choline 8.5mg 11.1mg 0%
Tryptophan 0.027mg 0.05mg 0%
Threonine 0.083mg 0.077mg 0%
Isoleucine 0.09mg 0.057mg 0%
Leucine 0.17mg 0.096mg 0%
Lysine 0.101mg 0.084mg 0%
Methionine 0.043mg 0.021mg 0%
Phenylalanine 0.116mg 0.065mg 0%
Valine 0.139mg 0.083mg 0%
Histidine 0.053mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Raisin
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more FatsFats +5082.6%
Contains more WaterWater +338.2%
Contains more ProteinProtein +34.1%
Contains more CarbsCarbs +1329.2%
Contains more OtherOther +162%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +1888.2%
Contains more Poly. FatPolyunsaturated fat +605.4%
Contains less Sat. FatSaturated fat -99.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.