Coconut Oil vs. Raisins
Nutrition comparison of Coconut Oil and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and raisins:
- Both raisins and coconut oil are high in calories.
- 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 Oil (Oil, coconut) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and coconut oil are high in calories. Coconut oil has 201% more calories than raisin - raisin has 296 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, coconut oil is much lighter in carbs, much heavier in fat and similar to raisins for protein. Coconut oil has a macronutrient ratio of 0:0:100 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Raisins | |
|---|---|---|
| Protein | ~ | 3% |
| Carbohydrates | ~ | 95% |
| Fat | 100% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and coconut oil has less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Raisin is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - raisin has 6.8g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Raisin has more protein than coconut oil - raisin has 2.5g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and raisin has 100% less saturated fat than coconut oil - raisin has 0.18g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and raisins are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisin has more Vitamin C than coconut oil - raisin has 5.4mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Coconut oil and raisins contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Coconut oil and raisins contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K 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.
| Coconut Oil | 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 |
Minerals
calcium
Raisin has 27 times more calcium than coconut oil - raisin has 28mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Raisin is a great source of iron and it has 50 times more iron than coconut oil - raisin has 2.6mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Raisin is an excellent source of potassium and it has more potassium than coconut oil - raisin has 825mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both coconut oil and raisins contain significant amounts of alpha linoleic acid (ALA).
| Coconut Oil | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.037 G |
| Total | 0.019 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than raisin per 100 grams.
| Coconut Oil | Raisins | |
|---|---|---|
| other omega 6 | 0.076 G | ~ |
| linoleic acid | 1.683 G | 0.122 G |
| Total | 1.759 G | 0.122 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: Coconut Oil (Oil, coconut) and Raisins (Raisins, seeded) .
Coconut Oil 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 oil contain more calories in 100 grams?Both raisins and coconut oil are high in calories. Coconut oil has 200% more calories than raisin - raisin has 296 calories in 100g and coconut oil has 892 calories.
Does raisins or coconut oil have more carbohydrates?
By weight, raisin is high in carbohydrates and coconut oil has fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and coconut oil has no carbs..
Does raisins or coconut oil contain more potassium?
Raisin is a rich source of potassium and it has more potassium than coconut oil - raisin has 825mg of potassium in 100 grams and coconut oil does not contain significant amounts.