Raisins vs. Coconut
Nutrition comparison of Raisins and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and coconut:
- Both raisins and coconut are high in calories, dietary fiber, iron and potassium.
- Raisin has more riboflavin and Vitamin B6, however, coconut contains more pantothenic acid and folate.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and coconut are high in calories. Coconut has 20% more calories than raisin - raisin has 296 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, raisins is much heavier in carbs, much lighter in fat and similar to coconut for protein. Raisins has a macronutrient ratio of 3:95:2 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Coconut | |
|---|---|---|
| Protein | 3% | 4% |
| Carbohydrates | 95% | 16% |
| Fat | 2% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and coconut has 81% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both raisins and coconut are high in dietary fiber. Coconut has 32% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Raisin has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and coconut contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and raisin has 99% less saturated fat than coconut - raisin has 0.18g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Raisins and coconut contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin E
Coconut and raisins contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Coconut and raisins contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more riboflavin and Vitamin B6, however, coconut contains more pantothenic acid and folate. Both raisins and coconut contain significant amounts of thiamin and niacin.
| Raisins | Coconut | |
|---|---|---|
| Thiamin | 0.112 MG | 0.066 MG |
| Riboflavin | 0.182 MG | 0.02 MG |
| Niacin | 1.114 MG | 0.54 MG |
| Pantothenic acid | 0.045 MG | 0.3 MG |
| Vitamin B6 | 0.188 MG | 0.054 MG |
| Folate | 3 UG | 26 UG |
Minerals
calcium
Raisin has 100% more calcium than coconut - raisin has 28mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Both raisins and coconut are high in iron. Raisin has a little more iron (7%) than coconut by weight - raisin has 2.6mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both raisins and coconut are high in potassium. Raisin has 132% more potassium than coconut - raisin has 825mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than raisin per 100 grams.
| Raisins | Coconut | |
|---|---|---|
| linoleic acid | 0.122 G | 0.366 G |
| Total | 0.122 G | 0.366 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Raisins g
()
|
Daily Values (%) |
Coconut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raisins or coconut contain more calories in 100 grams?Both raisins and coconut are high in calories. Coconut has 20% more calories than raisin - raisin has 296 calories in 100g and coconut has 354 calories.
Does raisins or coconut have more carbohydrates?
By weight, raisin is high in carbohydrates and coconut has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does raisins or coconut contain more iron?
Both raisins and coconut are high in iron. Raisin has a little more iron ( 10%) than coconut by weight - raisin has 2.6mg of iron in 100 grams and coconut has 2.4mg of iron.
Does raisins or coconut contain more potassium?
Both raisins and coconut are high in potassium. Raisin has 130% more potassium than coconut - raisin has 825mg of potassium in 100 grams and coconut has 356mg of potassium.