Coconut Water vs. Raspberries
Nutrition comparison of Coconut Water and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and raspberries:
- Coconut water has 64% less carbohydrates than raspberry.
- Coconut water has 65% less calories than raspberry.
- Raspberry has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 65% less calories than raspberry - raspberry has 52 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in carbs, lighter in fat and similar to raspberries for protein. Coconut water has a macronutrient ratio of 5:95:0 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Raspberries | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 95% | 82% |
| Fat | ~ | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 64% less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has more dietary fiber than coconut water - raspberry has 6.5g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Raspberries and coconut water contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Raspberries and coconut water contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both raspberries and coconut water are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 165% more Vitamin C than coconut water - raspberry has 26.2mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Raspberries and coconut water contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Raspberry has more Vitamin E than coconut water - raspberry has 0.87mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Raspberry has more Vitamin K than coconut water - raspberry has 7.8ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Raspberry has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and raspberries contain significant amounts of thiamin.
| Coconut Water | Raspberries | |
|---|---|---|
| Thiamin | 0.03 MG | 0.032 MG |
| Riboflavin | ~ | 0.038 MG |
| Niacin | ~ | 0.598 MG |
| Pantothenic acid | ~ | 0.329 MG |
| Vitamin B6 | ~ | 0.055 MG |
| Folate | ~ | 21 UG |
Minerals
calcium
Raspberry has 257% more calcium than coconut water - raspberry has 25mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Raspberry has 22 times more iron than coconut water - raspberry has 0.69mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Raspberries and coconut water contain similar amounts of potassium - raspberry has 151mg 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 Raspberries (Raspberries, raw) .
Coconut Water g
()
|
Daily Values (%) |
Raspberries 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 raspberries or coconut water contain more calories in 100 grams?Coconut water has 70% less calories than raspberry - raspberry has 52 calories in 100g and coconut water has 18 calories.
Does raspberries or coconut water have more carbohydrates?
By weight, coconut water has 60% fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and coconut water has 4.2g of carbohydrates.