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  6. Raisin vs. Coconut

Raisin vs. Coconut — In-Depth Nutrition Comparison

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Important differences between raisins and coconut

  • Raisins have more potassium, vitamin B6, and vitamin B2; however, coconut has more manganese, fiber, selenium, copper, zinc, and iron.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • Raisins have 6 times more vitamin B2 than coconut. Raisins have 0.125mg of vitamin B2, while coconut has 0.02mg.
  • Raisins are lower in saturated fat.

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

Infographic

Raisin vs Coconut 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.
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%
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%
Contains more CalciumCalcium +257.1%
Contains more PotassiumPotassium +110.4%
Contains less SodiumSodium -45%
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%
~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.
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%
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%
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%
Contains more Vitamin CVitamin C +43.5%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B5Vitamin B5 +215.8%
Contains more FolateFolate +420%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.