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  6. Apple vs. Raisin

Apple vs. Raisin — In-Depth Nutrition Comparison

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Differences between Apple and Raisin

  • Apple contains less Copper, Iron, Potassium, Phosphorus, Manganese, Vitamin B6, Vitamin B2, Vitamin B1, Magnesium, and Fiber than Raisin.
  • Raisin's daily need coverage for Copper is 32% higher.

The food types used in this comparison are Apples, raw, with skin and Raisins, seedless.

Infographic

Apple vs Raisin infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Apple
Apple
1
:
9
Raisin
Raisin
Contains less Sodium -90.9%
Contains more Calcium +733.3%
Contains more Iron +1466.7%
Contains more Magnesium +540%
Contains more Phosphorus +818.2%
Contains more Potassium +600%
Contains more Zinc +450%
Contains more Copper +1077.8%
Contains more Manganese +754.3%
Contains more Selenium +∞%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Contains less Sodium -90.9%
Contains more Calcium +733.3%
Contains more Iron +1466.7%
Contains more Magnesium +540%
Contains more Phosphorus +818.2%
Contains more Potassium +600%
Contains more Zinc +450%
Contains more Copper +1077.8%
Contains more Manganese +754.3%
Contains more Selenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Apple
Apple
3
:
7
Raisin
Raisin
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +100%
Contains more Vitamin B1 +523.5%
Contains more Vitamin B2 +380.8%
Contains more Vitamin B3 +741.8%
Contains more Vitamin B5 +55.7%
Contains more Vitamin B6 +324.4%
Contains more Folate +66.7%
Contains more Vitamin K +59.1%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Raisin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +100%
Contains more Vitamin B1 +523.5%
Contains more Vitamin B2 +380.8%
Contains more Vitamin B3 +741.8%
Contains more Vitamin B5 +55.7%
Contains more Vitamin B6 +324.4%
Contains more Folate +66.7%
Contains more Vitamin K +59.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
:
4
Raisin
Raisin
Contains more Water +454.5%
Contains more Protein +1080.8%
Contains more Fats +170.6%
Contains more Carbs +473.4%
Contains more Other +830%
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more Water +454.5%
Contains more Protein +1080.8%
Contains more Fats +170.6%
Contains more Carbs +473.4%
Contains more Other +830%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
2
:
1
Raisin
Raisin
Contains less Saturated Fat -51.7%
Contains more Polyunsaturated fat +37.8%
Contains more Monounsaturated Fat +628.6%
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Contains less Saturated Fat -51.7%
Contains more Polyunsaturated fat +37.8%
Contains more Monounsaturated Fat +628.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
Apple
1
:
3
Raisin
Raisin
Contains more Sucrose +360%
Contains more Starch +5300%
Contains more Glucose +1042%
Contains more Fructose +403.1%
Apple
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Raisin
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +360%
Contains more Starch +5300%
Contains more Glucose +1042%
Contains more Fructose +403.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Apple Raisin
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Apple Raisin Opinion
Net carbs 11.41g 75.48g Raisin
Protein 0.26g 3.07g Raisin
Fats 0.17g 0.46g Raisin
Carbs 13.81g 79.18g Raisin
Calories 52kcal 299kcal Raisin
Starch 0.05g 2.7g Raisin
Fructose 5.9g 29.68g Raisin
Sugar 10.39g 59.19g Apple
Fiber 2.4g 3.7g Raisin
Calcium 6mg 50mg Raisin
Iron 0.12mg 1.88mg Raisin
Magnesium 5mg 32mg Raisin
Phosphorus 11mg 101mg Raisin
Potassium 107mg 749mg Raisin
Sodium 1mg 11mg Apple
Zinc 0.04mg 0.22mg Raisin
Copper 0.027mg 0.318mg Raisin
Manganese 0.035mg 0.299mg Raisin
Selenium 0µg 0.6µg Raisin
Vitamin A 54IU 0IU Apple
Vitamin A RAE 3µg 0µg Apple
Vitamin E 0.18mg 0.12mg Apple
Vitamin C 4.6mg 2.3mg Apple
Vitamin B1 0.017mg 0.106mg Raisin
Vitamin B2 0.026mg 0.125mg Raisin
Vitamin B3 0.091mg 0.766mg Raisin
Vitamin B5 0.061mg 0.095mg Raisin
Vitamin B6 0.041mg 0.174mg Raisin
Folate 3µg 5µg Raisin
Vitamin K 2.2µg 3.5µg Raisin
Tryptophan 0.001mg 0.05mg Raisin
Threonine 0.006mg 0.077mg Raisin
Isoleucine 0.006mg 0.057mg Raisin
Leucine 0.013mg 0.096mg Raisin
Lysine 0.012mg 0.084mg Raisin
Methionine 0.001mg 0.021mg Raisin
Phenylalanine 0.006mg 0.065mg Raisin
Valine 0.012mg 0.083mg Raisin
Histidine 0.005mg 0.072mg Raisin
Saturated Fat 0.028g 0.058g Apple
Monounsaturated Fat 0.007g 0.051g Raisin
Polyunsaturated fat 0.051g 0.037g Apple
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Raisin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Apple
12%
Raisin
Minerals Daily Need Coverage Score
4%
Apple
37%
Raisin

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Apple
Apple is lower in Sugar (difference - 48.8g)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 28)
Which food is cheaper?
Apple
Apple is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
  2. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.