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
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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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% | |
| Fiber | 9g | 3.7g | 21% |
| Carbs | 15.23g | 79.18g | 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% |
| Vitamin K | 0.2µg | 3.5µg | 3% |
| Monounsaturated fat | 1.425g | 0.051g | 3% |
| Vitamin B1 | 0.066mg | 0.106mg | 3% |
| Calories | 354kcal | 299kcal | 3% |
| Polyunsaturated fat | 0.366g | 0.037g | 2% |
| Phosphorus | 113mg | 101mg | 2% |
| Vitamin E | 0.24mg | 0.12mg | 1% |
| Vitamin C | 3.3mg | 2.3mg | 1% |
| Vitamin B3 | 0.54mg | 0.766mg | 1% |
| Starch | 2.7g | 1% | |
| Protein | 3.33g | 3.07g | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +2694.1% |
| Contains more Poly. FatPolyunsaturated fat | +889.2% |
| Contains less Sat. FatSaturated fat | -99.8% |
