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  6. Raisin vs. Coconut oil

Raisin vs. Coconut oil — In-Depth Nutrition Comparison

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A recap on differences between raisins and coconut oil

  • Raisins are higher than coconut oil in copper, iron, potassium, fiber, phosphorus, vitamin B6, manganese, vitamin B2, and vitamin B1.
  • Coconut oil covers your daily saturated fat needs 412% more than raisins.
  • The amount of saturated fat in raisins is lower.
  • The glycemic index of coconut oil is lower.

Food varieties used in this article are Raisins, seedless and Oil, coconut.

Infographic

Raisin vs Coconut oil 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
9
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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3660%
Contains more CopperCopper +∞%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +483.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +3600%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.11mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Coconut oil DV% diff.
Saturated fat 0.058g 82.475g 375%
Fats 0.46g 99.06g 152%
Fructose 29.68g 37%
Copper 0.318mg 0mg 35%
Calories 299kcal 892kcal 30%
Carbs 79.18g 0g 26%
Iron 1.88mg 0.05mg 23%
Potassium 749mg 0mg 22%
Monounsaturated fat 0.051g 6.332g 16%
Fiber 3.7g 0g 15%
Phosphorus 101mg 0mg 14%
Manganese 0.299mg 0mg 13%
Vitamin B6 0.174mg 0mg 13%
Polyunsaturated fat 0.037g 1.702g 11%
Vitamin B2 0.125mg 0mg 10%
Vitamin B1 0.106mg 0mg 9%
Magnesium 32mg 0mg 8%
Protein 3.07g 0g 6%
Vitamin B3 0.766mg 0mg 5%
Calcium 50mg 1mg 5%
Vitamin C 2.3mg 0mg 3%
Vitamin B5 0.095mg 0mg 2%
Zinc 0.22mg 0.02mg 2%
Vitamin K 3.5µg 0.6µg 2%
Choline 11.1mg 0.3mg 2%
Selenium 0.6µg 0µg 1%
Starch 2.7g 1%
Folate 5µg 0µg 1%
Net carbs 75.48g 0g N/A
Sugar 59.19g 0g N/A
Sodium 11mg 0mg 0%
Vitamin E 0.12mg 0.11mg 0%
Trans fat 0g 0.028g N/A
Tryptophan 0.05mg 0mg 0%
Threonine 0.077mg 0mg 0%
Isoleucine 0.057mg 0mg 0%
Leucine 0.096mg 0mg 0%
Lysine 0.084mg 0mg 0%
Methionine 0.021mg 0mg 0%
Phenylalanine 0.065mg 0mg 0%
Valine 0.083mg 0mg 0%
Histidine 0.072mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +51333.3%
Contains more OtherOther +104.4%
Contains more FatsFats +21434.8%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +12315.7%
Contains more Poly. FatPolyunsaturated fat +4500%

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.