Coconut Milk vs. Raisins
Nutrition comparison of Coconut Milk and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and raisins:
- Coconut milk is an excellent source of calcium.
- Raisin has 10.7 times less saturated fat than coconut milk.
- Raisin has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and coconut milk has 90% less calories than raisin - raisin has 296 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much lighter in carbs, much heavier in fat and similar to raisins for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Raisins | |
|---|---|---|
| Protein | 3% | 3% |
| Carbohydrates | 37% | 95% |
| Fat | 60% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and coconut milk has 96% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - raisin has 6.8g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Raisin has less sugar than coconut milk - coconut milk has 2.5g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 11 times more protein than coconut milk - raisin has 2.5g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Raisin has 10.7 times less saturated fat than coconut milk - raisin has 0.18g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Raisin has more Vitamin C than coconut milk - raisin has 5.4mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has more Vitamin A than raisin - coconut milk has 63ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than raisin - coconut milk has 42iu of Vitamin D per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Raisins | |
|---|---|---|
| Thiamin | ~ | 0.112 MG |
| Riboflavin | ~ | 0.182 MG |
| Niacin | ~ | 1.114 MG |
| Pantothenic acid | ~ | 0.045 MG |
| Vitamin B6 | ~ | 0.188 MG |
| Folate | ~ | 3 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 571% more calcium than raisin - raisin has 28mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Raisin is a great source of iron and it has 763% more iron than coconut milk - raisin has 2.6mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Raisin is an excellent source of potassium and it has 42 times more potassium than coconut milk - raisin has 825mg of potassium per 100 grams and coconut milk has 19mg 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 Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Raisins (Raisins, seeded) .
Coconut Milk 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 milk contain more calories in 100 grams?Raisin is high in calories and coconut milk has 90% less calories than raisin - raisin has 296 calories in 100g and coconut milk has 31 calories.
Does raisins or coconut milk have more carbohydrates?
By weight, raisin is high in carbohydrates and coconut milk has 100% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does raisins or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 570% more calcium than raisin - raisin has 28mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does raisins or coconut milk contain more potassium?
Raisin is a rich source of potassium and it has 42 times more potassium than coconut milk - raisin has 825mg of potassium in 100 grams and coconut milk has 19mg of potassium.