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.

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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.

Raspberry

Coconut

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.

Raspberry

Coconut

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.54mg

~equal in Vitamin B5 ~0.3mg

~equal in Vitamin B6 ~0.054mg

~equal in Vitamin B12 ~0µg

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