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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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
