Grapes vs. Coconut

Nutrition comparison of Grapes and Coconut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of grapes versus coconut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in grapes and coconut:

  • Coconut has 60% less sugar than grape.
  • Coconut is a great source of iron.
  • Coconut is an excellent source of dietary fiber and potassium.
  • Grape has more riboflavin, however, coconut contains more niacin, pantothenic acid and folate.
Detailed nutritional comparison of grapes 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.


Image of Grapes src
Image of Coconut src

Calories and Carbs

calories

Coconut is high in calories and grape has 81% less calories than coconut - coconut has 354 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, grapes is much heavier in carbs, much lighter in fat and similar to coconut for protein. Grapes has a macronutrient ratio of 4:95:2 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapes Coconut
Protein 4% 4%
Carbohydrates 95% 16%
Fat 2% 80%
Alcohol ~ ~

carbohydrates

Coconut and grapes contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Coconut is an excellent source of dietary fiber and it has 900% more dietary fiber than grape - coconut has 9g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Coconut has 60% less sugar than grape - coconut has 6.2g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Coconut has 363% more protein than grape - coconut has 3.3g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Coconut is high in saturated fat and grape has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Coconut and grapes contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Grapes and coconut contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and coconut does not contain significant amounts.

Vitamin E

Coconut and grapes contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Coconut and grapes contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

Grape has more riboflavin, however, coconut contains more niacin, pantothenic acid and folate. Both grapes and coconut contain significant amounts of thiamin and Vitamin B6.

Grapes Coconut
Thiamin 0.069 MG 0.066 MG
Riboflavin 0.07 MG 0.02 MG
Niacin 0.188 MG 0.54 MG
Pantothenic acid 0.05 MG 0.3 MG
Vitamin B6 0.086 MG 0.054 MG
Folate 2 UG 26 UG

Minerals

calcium

Coconut and grapes contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Coconut is a great source of iron and it has 575% more iron than grape - coconut has 2.4mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Coconut is an excellent source of potassium and it has 86% more potassium than grape - coconut has 356mg of potassium per 100 grams and grape has 191mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, coconut has more linoleic acid than grape per 100 grams.

Grapes Coconut
linoleic acid 0.037 G 0.366 G
Total 0.037 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.

Note: The specific food items compared are: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Coconut (Nuts, coconut meat, raw) .

Grapes g

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G polyunsaturated fat G
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G Water G
G Starch G
G Alcohol G


FAQ

Does coconut or grapes contain more calories in 100 grams?
Coconut is high in calories and grape has 80% less calories than coconut - coconut has 354 calories in 100g and grape has 69 calories.

Does coconut or grapes have more carbohydrates?
By weight, coconut and grapes contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and grape has 18.1g of carbohydrates.

Does coconut or grapes contain more potassium?
Coconut is a rich source of potassium and it has 90% more potassium than grape - coconut has 356mg of potassium in 100 grams and grape has 191mg of potassium.

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