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.
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.
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.
Grapes g
()
|
Daily Values (%) |
Coconut 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 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.