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  6. Coconut vs. Raisin

Coconut vs. Raisin — In-Depth Nutrition Comparison

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Important differences between coconut and raisins

  • Coconut has more manganese, fiber, selenium, copper, zinc, and iron; however, raisins have more potassium, vitamin B6, and vitamin B2.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • Coconut has 17 times more selenium than raisins. Coconut has 10.1µg of selenium, while raisins have 0.6µg.
  • Raisins are lower in saturated fat.

The food varieties used in the comparison are Nuts, coconut meat, raw and Raisins, seedless.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Raisin
Raisin
3
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 IronIron +29.3%
Contains more CopperCopper +36.8%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +11.9%
Contains more ManganeseManganese +401.7%
Contains more SeleniumSelenium +1583.3%
Contains more CalciumCalcium +257.1%
Contains more PotassiumPotassium +110.4%
Contains less SodiumSodium -45%
~equal in Magnesium ~32mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Raisin
Raisin
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.7% 0% 0% 2.4% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8%
Contains more Vitamin CVitamin C +43.5%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B5Vitamin B5 +215.8%
Contains more FolateFolate +420%
Contains more Vitamin B1Vitamin B1 +60.6%
Contains more Vitamin B2Vitamin B2 +525%
Contains more Vitamin B3Vitamin B3 +41.9%
Contains more Vitamin B6Vitamin B6 +222.2%
Contains more Vitamin KVitamin K +1650%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Raisin DV% diff.
Saturated fat 29.698g 0.058g 135%
Manganese 1.5mg 0.299mg 52%
Fats 33.49g 0.46g 51%
Fructose 29.68g 37%
Carbs 15.23g 79.18g 21%
Fiber 9g 3.7g 21%
Selenium 10.1µg 0.6µg 17%
Copper 0.435mg 0.318mg 13%
Potassium 356mg 749mg 12%
Vitamin B6 0.054mg 0.174mg 9%
Zinc 1.1mg 0.22mg 8%
Vitamin B2 0.02mg 0.125mg 8%
Iron 2.43mg 1.88mg 7%
Folate 26µg 5µg 5%
Calcium 14mg 50mg 4%
Vitamin B5 0.3mg 0.095mg 4%
Calories 354kcal 299kcal 3%
Vitamin B1 0.066mg 0.106mg 3%
Vitamin K 0.2µg 3.5µg 3%
Monounsaturated fat 1.425g 0.051g 3%
Phosphorus 113mg 101mg 2%
Polyunsaturated fat 0.366g 0.037g 2%
Protein 3.33g 3.07g 1%
Vitamin C 3.3mg 2.3mg 1%
Starch 2.7g 1%
Vitamin E 0.24mg 0.12mg 1%
Vitamin B3 0.54mg 0.766mg 1%
Protein per 100 calories 0.94g 1g N/A
Calories per 10 g protein 1063kcal 974kcal N/A
Weight per 100 calories 28g 33g N/A
Unsaturated / Saturated Fat ratio 0.06 1.5 N/A
Net carbs 6.23g 75.48g N/A
Magnesium 32mg 32mg 0%
Sugar 6.23g 59.19g N/A
Sodium 20mg 11mg 0%
Choline 12.1mg 11.1mg 0%
Tryptophan 0.039mg 0.05mg 0%
Threonine 0.121mg 0.077mg 0%
Isoleucine 0.131mg 0.057mg 0%
Leucine 0.247mg 0.096mg 0%
Lysine 0.147mg 0.084mg 0%
Methionine 0.062mg 0.021mg 0%
Phenylalanine 0.169mg 0.065mg 0%
Valine 0.202mg 0.083mg 0%
Histidine 0.077mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Raisin
Raisin
2
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 +7180.4%
Contains more WaterWater +204.5%
Contains more CarbsCarbs +419.9%
Contains more OtherOther +93.8%
~equal in Protein ~3.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 +2694.1%
Contains more Poly. FatPolyunsaturated fat +889.2%
Contains less Sat. FatSaturated fat -99.8%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.