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.

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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.

Coconut

Raspberry

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.

Coconut

Raspberry

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.329mg

~equal in Vitamin B6 ~0.055mg

~equal in Vitamin B12 ~0µg

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%
Potassium	356mg	151mg	6%
Zinc	1.1mg	0.42mg	6%
Vitamin K	0.2µg	7.8µg	6%
Protein	3.33g	1.2g	4%
Vitamin E	0.24mg	0.87mg	4%
Vitamin B1	0.066mg	0.032mg	3%
Monounsaturated fat	1.425g	0.064g	3%
Fructose		2.35g	3%
Magnesium	32mg	22mg	2%
Carbs	15.23g	11.94g	1%
Calcium	14mg	25mg	1%
Sodium	20mg	1mg	1%
Vitamin B2	0.02mg	0.038mg	1%
Vitamin B5	0.3mg	0.329mg	1%
Folate	26µg	21µg	1%
Protein per 100 calories	0.94g	2.3g	N/A
Calories per 10 g protein	1063kcal	433kcal	N/A
Weight per 100 calories	28g	192g	N/A
Unsaturated / Saturated Fat ratio	0.06	23	N/A
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%