Coconut Water vs. Raisins
Nutrition comparison of Coconut Water and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and raisins:
- Raisin has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and coconut water has 94% less calories than raisin - raisin has 296 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is similar to raisins for protein, carbs and fat. Coconut water has a macronutrient ratio of 5:95:0 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Raisins | |
|---|---|---|
| Protein | 5% | 3% |
| Carbohydrates | 95% | 95% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and coconut water has 95% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has more dietary fiber than coconut water - raisin has 6.8g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Raisin has less sugar than coconut water - coconut water has 3.9g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 10 times more protein than coconut water - raisin has 2.5g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both raisins and coconut water are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has 83% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Raisins | |
|---|---|---|
| Thiamin | 0.03 MG | 0.112 MG |
| Riboflavin | ~ | 0.182 MG |
| Niacin | ~ | 1.114 MG |
| Pantothenic acid | ~ | 0.045 MG |
| Vitamin B6 | ~ | 0.188 MG |
| Folate | ~ | 3 UG |
Minerals
calcium
Raisin has 300% more calcium than coconut water - raisin has 28mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Raisin is a great source of iron and it has 85 times more iron than coconut water - raisin has 2.6mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Raisin is an excellent source of potassium and it has 400% more potassium than coconut water - raisin has 825mg of potassium per 100 grams and coconut water has 165mg of potassium.
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.
Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Raisins (Raisins, seeded) .
Coconut Water g
()
|
Daily Values (%) |
Raisins 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 water contain more calories in 100 grams?Raisin is high in calories and coconut water has 90% less calories than raisin - raisin has 296 calories in 100g and coconut water has 18 calories.
Does raisins or coconut water have more carbohydrates?
By weight, raisin is high in carbohydrates and coconut water has 100% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does raisins or coconut water contain more potassium?
Raisin is a rich source of potassium and it has 400% more potassium than coconut water - raisin has 825mg of potassium in 100 grams and coconut water has 165mg of potassium.