Raspberry vs. Coconut — In-Depth Nutrition Comparison
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What are the main differences between raspberries and coconut?
- Raspberries are richer in vitamin C and vitamin K, yet coconut is richer in copper, manganese, iron, selenium, phosphorus, fiber, and zinc.
- Coconut's daily need coverage for saturated fat is 148% higher.
- Raspberries have 39 times more vitamin K than coconut. Raspberries have 7.8µg of vitamin K, while coconut has 0.2µg.
- Raspberries contain less saturated fat.
- Raspberries have a lower glycemic index than coconut.
We used Raspberries, raw and Nuts, coconut meat, 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 CalciumCalcium | +78.6% |
| Contains less SodiumSodium | -95% |
| 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% |
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 | +693.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +262.5% |
| Contains more Vitamin B2Vitamin B2 | +90% |
| Contains more Vitamin KVitamin K | +3800% |
| Contains more Vitamin B1Vitamin B1 | +106.3% |
| Contains more FolateFolate | +23.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +82.5% |
| Contains more ProteinProtein | +177.5% |
| Contains more FatsFats | +5052.3% |
| Contains more CarbsCarbs | +27.6% |
| Contains more OtherOther | +108.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +2126.6% |
~equal in
Polyunsaturated fat
~0.366g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 0.019g | 29.698g | 135% |
| Fats | 0.65g | 33.49g | 51% |
| Copper | 0.09mg | 0.435mg | 38% |
| Manganese | 0.67mg | 1.5mg | 36% |
| Vitamin C | 26.2mg | 3.3mg | 25% |
| Iron | 0.69mg | 2.43mg | 22% |
| Selenium | 0.2µg | 10.1µg | 18% |
| Calories | 52kcal | 354kcal | 15% |
| Phosphorus | 29mg | 113mg | 12% |
| Fiber | 6.5g | 9g | 10% |
| Vitamin K | 7.8µg | 0.2µg | 6% |
| Potassium | 151mg | 356mg | 6% |
| Zinc | 0.42mg | 1.1mg | 6% |
| Vitamin E | 0.87mg | 0.24mg | 4% |
| Protein | 1.2g | 3.33g | 4% |
| Monounsaturated fat | 0.064g | 1.425g | 3% |
| Vitamin B1 | 0.032mg | 0.066mg | 3% |
| Fructose | 2.35g | 3% | |
| Magnesium | 22mg | 32mg | 2% |
| Sodium | 1mg | 20mg | 1% |
| Calcium | 25mg | 14mg | 1% |
| Vitamin B2 | 0.038mg | 0.02mg | 1% |
| Carbs | 11.94g | 15.23g | 1% |
| Vitamin B5 | 0.329mg | 0.3mg | 1% |
| Folate | 21µg | 26µg | 1% |
| Net carbs | 5.44g | 6.23g | N/A |
| Sugar | 4.42g | 6.23g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin B3 | 0.598mg | 0.54mg | 0% |
| Vitamin B6 | 0.055mg | 0.054mg | 0% |
| Choline | 12.3mg | 12.1mg | 0% |
| Polyunsaturated fat | 0.375g | 0.366g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
8%
Minerals Daily Need Coverage Score
20%
63%
Comparison summary
Which food is lower in Sugar?
Raspberry is lower in Sugar (difference - 1.81g)
Which food contains less Sodium?
Raspberry contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Raspberry is lower in Saturated fat (difference - 29.679g)
Which food is lower in glycemic index?
Raspberry is lower in glycemic index (difference - 33)
Which food is cheaper?
Raspberry is cheaper (difference - $1.9)
Which food is richer in vitamins?
Raspberry is relatively richer in vitamins
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)