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.
Detailed nutritional comparison of raisins and coconut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Raisins (Raisins, seeded) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.


Image of Raisins src
Image of Coconut src

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 3:96:1 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raisins Coconut
Protein 3% 4%
Carbohydrates 96% 16%
Fat 1% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Raisins or Coconut .

Note: The specific food items compared are: Raisins (Raisins, seeded) and Coconut (Nuts, coconut meat, raw) .

Raisins g

()
Daily Values (%)

Coconut g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.