Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Raspberry vs. Coconut oil — In-Depth Nutrition Comparison

Compare

How are raspberries and coconut oil different?

  • Raspberries have more manganese, vitamin C, fiber, copper, iron, vitamin B5, vitamin K, folate, and magnesium than coconut oil.
  • Daily need coverage for saturated fat for coconut oil is 412% higher.
  • Raspberries have less saturated fat.
  • Coconut oil has a lower glycemic index (0) than raspberries (26).

Raspberries, raw and Oil, coconut are the varieties used in this article.

Infographic

Raspberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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 +2400%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1280%
Contains more CopperCopper +∞%
Contains more ZincZinc +2000%
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.
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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +690.9%
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 +1200%
Contains more FolateFolate +∞%
Contains more CholineCholine +4000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 +285733.3%
Contains more FatsFats +15140%
Contains more OtherOther +97.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 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 -100%
Contains more Mono. FatMonounsaturated fat +9793.8%
Contains more Poly. FatPolyunsaturated fat +353.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raspberry Coconut oil
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Raspberry Coconut oil DV% diff.
Saturated fat 0.019g 82.475g 375%
Fats 0.65g 99.06g 151%
Calories 52kcal 892kcal 42%
Manganese 0.67mg 0mg 29%
Vitamin C 26.2mg 0mg 29%
Fiber 6.5g 0g 26%
Monounsaturated fat 0.064g 6.332g 16%
Copper 0.09mg 0mg 10%
Polyunsaturated fat 0.375g 1.702g 9%
Iron 0.69mg 0.05mg 8%
Vitamin B5 0.329mg 0mg 7%
Vitamin K 7.8µg 0.6µg 6%
Folate 21µg 0µg 5%
Vitamin E 0.87mg 0.11mg 5%
Magnesium 22mg 0mg 5%
Phosphorus 29mg 0mg 4%
Vitamin B3 0.598mg 0mg 4%
Carbs 11.94g 0g 4%
Potassium 151mg 0mg 4%
Vitamin B6 0.055mg 0mg 4%
Zinc 0.42mg 0.02mg 4%
Vitamin B1 0.032mg 0mg 3%
Vitamin B2 0.038mg 0mg 3%
Fructose 2.35g 3%
Calcium 25mg 1mg 2%
Choline 12.3mg 0.3mg 2%
Protein 1.2g 0g 2%
Net carbs 5.44g 0g N/A
Sugar 4.42g 0g N/A
Sodium 1mg 0mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.2µg 0µg 0%
Trans fat 0g 0.028g N/A
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Coconut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Raspberry
0%
Coconut oil
Minerals Daily Need Coverage Score
20%
Raspberry
0%
Coconut oil

Comparison summary

Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 82.456g)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $1.5)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 4.42g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 26)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.