Coconut vs. Raspberry — In-Depth Nutrition Comparison
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What are the main differences between coconut and raspberries?
- Coconut is richer in copper, manganese, iron, selenium, phosphorus, fiber, and zinc, yet raspberries are richer in vitamin C and vitamin K.
- Coconut's daily need coverage for saturated fat is 148% higher.
- Coconut has 51 times more selenium than raspberries. Coconut has 10.1µg of selenium, while raspberries have 0.2µg.
- Raspberries contain less saturated fat.
- Raspberries have a lower glycemic index than coconut.
We used Nuts, coconut meat, raw and Raspberries, raw types in this comparison.
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 MagnesiumMagnesium | +45.5% |
| Contains more PotassiumPotassium | +135.8% |
| Contains more IronIron | +252.2% |
| Contains more CopperCopper | +383.3% |
| Contains more ZincZinc | +161.9% |
| Contains more PhosphorusPhosphorus | +289.7% |
| Contains more ManganeseManganese | +123.9% |
| Contains more SeleniumSelenium | +4950% |
| Contains more CalciumCalcium | +78.6% |
| Contains less SodiumSodium | -95% |
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 B1Vitamin B1 | +106.3% |
| Contains more FolateFolate | +23.8% |
| Contains more Vitamin CVitamin C | +693.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +262.5% |
| Contains more Vitamin B2Vitamin B2 | +90% |
| Contains more Vitamin B3Vitamin B3 | +10.7% |
| Contains more Vitamin KVitamin K | +3800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.019g | 135% |
| Fats | 33.49g | 0.65g | 51% |
| Copper | 0.435mg | 0.09mg | 38% |
| Manganese | 1.5mg | 0.67mg | 36% |
| Vitamin C | 3.3mg | 26.2mg | 25% |
| Iron | 2.43mg | 0.69mg | 22% |
| Selenium | 10.1µg | 0.2µg | 18% |
| Calories | 354kcal | 52kcal | 15% |
| Phosphorus | 113mg | 29mg | 12% |
| Fiber | 9g | 6.5g | 10% |
| Vitamin K | 0.2µg | 7.8µg | 6% |
| Potassium | 356mg | 151mg | 6% |
| Zinc | 1.1mg | 0.42mg | 6% |
| Vitamin E | 0.24mg | 0.87mg | 4% |
| Protein | 3.33g | 1.2g | 4% |
| Monounsaturated fat | 1.425g | 0.064g | 3% |
| Vitamin B1 | 0.066mg | 0.032mg | 3% |
| Fructose | 2.35g | 3% | |
| Magnesium | 32mg | 22mg | 2% |
| Sodium | 20mg | 1mg | 1% |
| Calcium | 14mg | 25mg | 1% |
| Vitamin B2 | 0.02mg | 0.038mg | 1% |
| Carbs | 15.23g | 11.94g | 1% |
| Vitamin B5 | 0.3mg | 0.329mg | 1% |
| Folate | 26µg | 21µg | 1% |
| Net carbs | 6.23g | 5.44g | N/A |
| Sugar | 6.23g | 4.42g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin B3 | 0.54mg | 0.598mg | 0% |
| Vitamin B6 | 0.054mg | 0.055mg | 0% |
| Choline | 12.1mg | 12.3mg | 0% |
| Polyunsaturated fat | 0.366g | 0.375g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +177.5% |
| Contains more FatsFats | +5052.3% |
| Contains more CarbsCarbs | +27.6% |
| Contains more OtherOther | +108.7% |
| Contains more WaterWater | +82.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2126.6% |
| Contains less Sat. FatSaturated fat | -99.9% |
~equal in
Polyunsaturated fat
~0.375g
