Coconut meat vs raisins: which is healthier?
Raisins are more nutrient-dense, scoring 28/100 against 5/100 for coconut meat. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Coconut meat
354 kcal per 100 g. 1 piece (2" x 2"): 45 g
Raisins
299 kcal per 100 g. 1 small box: 43 g
Higher scoreWhich to pick for your goal
- Fewer caloriesRaisins354 vs 299 kcal per 100 g
- More proteinAbout even3.3 vs 3.3 g per 100 g
- More fiberCoconut meat9 vs 4.5 g per 100 g
- Less sugarCoconut meat6.2 vs 65 g per 100 g
- More potassiumRaisins356 vs 744 mg per 100 g
- Less saturated fatRaisins30 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Coconut meat, 100 g | Raisins, 100 g | Coconut meat, 45 g | Raisins, 43 g |
|---|---|---|---|---|
| Calories | 354 kcal | 299 kcal | 159 kcal | 129 kcal |
| Protein | 3.3 g | 3.3 g | 1.5 g | 1.4 g |
| Carbohydrates | 15 g | 79 g | 6.9 g | 34 g |
| Sugars | 6.2 g | 65 g | 2.8 g | 28 g |
| Fiber | 9 g | 4.5 g | 4 g | 1.9 g |
| Fat | 33 g | 0.3 g | 15 g | 0.1 g |
| Saturated fat | 30 g | <0.1 g | 13 g | <0.1 g |
| Vitamin C | 3.3 mg | 2.3 mg | 1.5 mg | 1 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 356 mg | 744 mg | 160 mg | 320 mg |
| Iron | 2.4 mg | 1.8 mg | 1.1 mg | 0.8 mg |
| Calcium | 14 mg | 62 mg | 6.3 mg | 27 mg |
| Magnesium | 32 mg | 36 mg | 14 mg | 15 mg |
| Sodium | 20 mg | 26 mg | 9 mg | 11 mg |
Last updated . Scores use the HowHealthyIs Score method.