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  6. Raisin vs. Dried fruit

Raisin vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between Raisin and Dried fruit

  • Raisin has more Vitamin B1, however, Dried fruit is richer in Vitamin E , Vitamin A RAE, Fiber, Potassium, Vitamin B3, Iron, and Vitamin B5.
  • Dried fruit covers your daily Vitamin E needs 28% more than Raisin.
  • Dried fruit has 7 times less Vitamin B1 than Raisin. Raisin has 0.106mg of Vitamin B1, while Dried fruit has 0.015mg.
  • Dried fruit contains less Sugar.

Specific food types used in this comparison are Raisins, seedless and Apricots, dried, sulfured, uncooked.

Infographic

Raisin vs Dried fruit 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.
Raisin
Raisin
2
:
7
Dried fruit
Dried fruit
Contains more Phosphorus +42.3%
Contains more Manganese +27.2%
Contains more Iron +41.5%
Contains more Potassium +55.1%
Contains more Zinc +77.3%
Contains more Selenium +266.7%
Equal in Calcium - 55
Equal in Magnesium - 32
Equal in Sodium - 10
Equal in Copper - 0.343
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Phosphorus +42.3%
Contains more Manganese +27.2%
Contains more Iron +41.5%
Contains more Potassium +55.1%
Contains more Zinc +77.3%
Contains more Selenium +266.7%
Equal in Calcium - 55
Equal in Magnesium - 32
Equal in Sodium - 10
Equal in Copper - 0.343

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.
Raisin
Raisin
5
:
5
Dried fruit
Dried fruit
Contains more Vitamin C +130%
Contains more Vitamin B1 +606.7%
Contains more Vitamin B2 +68.9%
Contains more Vitamin B6 +21.7%
Contains more Vitamin K +12.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +3508.3%
Contains more Vitamin B3 +238%
Contains more Vitamin B5 +443.2%
Contains more Folate +100%
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%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin C +130%
Contains more Vitamin B1 +606.7%
Contains more Vitamin B2 +68.9%
Contains more Vitamin B6 +21.7%
Contains more Vitamin K +12.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +3508.3%
Contains more Vitamin B3 +238%
Contains more Vitamin B5 +443.2%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
1
:
4
Dried fruit
Dried fruit
Contains more Carbs +26.4%
Contains more Protein +10.4%
Contains more Fats +10.9%
Contains more Water +100.2%
Contains more Other +38.2%
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
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Carbs +26.4%
Contains more Protein +10.4%
Contains more Fats +10.9%
Contains more Water +100.2%
Contains more Other +38.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
0
:
3
Dried fruit
Dried fruit
Contains less Saturated Fat -70.7%
Contains more Monounsaturated Fat +45.1%
Contains more Polyunsaturated fat +100%
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -70.7%
Contains more Monounsaturated Fat +45.1%
Contains more Polyunsaturated fat +100%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
Raisin
2
:
2
Dried fruit
Dried fruit
Contains more Starch +671.4%
Contains more Fructose +138%
Contains more Sucrose +1653.3%
Contains more Glucose +19.2%
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
Dried fruit
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +671.4%
Contains more Fructose +138%
Contains more Sucrose +1653.3%
Contains more Glucose +19.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Dried fruit Opinion
Net carbs 75.48g 55.34g Raisin
Protein 3.07g 3.39g Dried fruit
Fats 0.46g 0.51g Dried fruit
Carbs 79.18g 62.64g Raisin
Calories 299kcal 241kcal Raisin
Starch 2.7g 0.35g Raisin
Fructose 29.68g 12.47g Raisin
Sugar 59.19g 53.44g Dried fruit
Fiber 3.7g 7.3g Dried fruit
Calcium 50mg 55mg Dried fruit
Iron 1.88mg 2.66mg Dried fruit
Magnesium 32mg 32mg
Phosphorus 101mg 71mg Raisin
Potassium 749mg 1162mg Dried fruit
Sodium 11mg 10mg Dried fruit
Zinc 0.22mg 0.39mg Dried fruit
Copper 0.318mg 0.343mg Dried fruit
Manganese 0.299mg 0.235mg Raisin
Selenium 0.6µg 2.2µg Dried fruit
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 0.12mg 4.33mg Dried fruit
Vitamin C 2.3mg 1mg Raisin
Vitamin B1 0.106mg 0.015mg Raisin
Vitamin B2 0.125mg 0.074mg Raisin
Vitamin B3 0.766mg 2.589mg Dried fruit
Vitamin B5 0.095mg 0.516mg Dried fruit
Vitamin B6 0.174mg 0.143mg Raisin
Folate 5µg 10µg Dried fruit
Vitamin K 3.5µg 3.1µg Raisin
Tryptophan 0.05mg 0.016mg Raisin
Threonine 0.077mg 0.073mg Raisin
Isoleucine 0.057mg 0.063mg Dried fruit
Leucine 0.096mg 0.105mg Dried fruit
Lysine 0.084mg 0.083mg Raisin
Methionine 0.021mg 0.015mg Raisin
Phenylalanine 0.065mg 0.062mg Raisin
Valine 0.083mg 0.078mg Raisin
Histidine 0.072mg 0.047mg Raisin
Saturated Fat 0.058g 0.017g Dried fruit
Monounsaturated Fat 0.051g 0.074g Dried fruit
Polyunsaturated fat 0.037g 0.074g Dried fruit
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Dried fruit
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
12%
Raisin
38%
Dried fruit
Minerals Daily Need Coverage Score
37%
Raisin
44%
Dried fruit

Comparison summary

Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1)
Which food is lower in Sugar?
Dried fruit
Dried fruit is lower in Sugar (difference - 5.75g)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.