Raspberries vs. Coconut
Nutrition comparison of Raspberries and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and coconut:
- Both raspberries and coconut are high in dietary fiber.
- Coconut is a great source of iron.
- Coconut is an excellent source of potassium.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Raspberries (Raspberries, 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 raspberry has 85% less calories than coconut - raspberry has 52 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, raspberries is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Raspberries has a macronutrient ratio of 8:81:11 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Coconut | |
|---|---|---|
| Protein | 8% | 4% |
| Carbohydrates | 81% | 16% |
| Fat | 11% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and coconut contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both raspberries and coconut are high in dietary fiber. Coconut has 38% more dietary fiber than raspberry - raspberry has 6.5g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Raspberries and coconut contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 178% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and raspberry has 100% less saturated fat than coconut - raspberry has 0.02g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 694% more Vitamin C than coconut - raspberry has 26.2mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Raspberries and coconut contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Raspberries and coconut contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Raspberries and coconut contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Both raspberries and coconut contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Raspberries | Coconut | |
|---|---|---|
| Thiamin | 0.032 MG | 0.066 MG |
| Riboflavin | 0.038 MG | 0.02 MG |
| Niacin | 0.598 MG | 0.54 MG |
| Pantothenic acid | 0.329 MG | 0.3 MG |
| Vitamin B6 | 0.055 MG | 0.054 MG |
| Folate | 21 UG | 26 UG |
Minerals
calcium
Raspberry has 79% more calcium than coconut - raspberry has 25mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 252% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 136% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both raspberries and coconut contain significant amounts of linoleic acid.
| Raspberries | Coconut | |
|---|---|---|
| linoleic acid | 0.249 G | 0.366 G |
| Total | 0.249 G | 0.366 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Raspberries or Coconut .
Note: The specific food items compared are: Raspberries (Raspberries, raw) and Coconut (Nuts, coconut meat, raw) .
Raspberries g
()
|
Daily Values (%) |
Coconut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raspberries or coconut contain more calories in 100 grams?Coconut is high in calories and raspberry has 90% less calories than coconut - raspberry has 52 calories in 100g and coconut has 354 calories.
Does raspberries or coconut have more carbohydrates?
By weight, raspberries and coconut contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does raspberries or coconut contain more potassium?
Coconut is a rich source of potassium and it has 140% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and coconut has 356mg of potassium.