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Dried fruit vs Raisin - In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Raisin

  • Dried fruit has more Vitamin E , Fiber, Potassium, Vitamin B3, Iron, and Vitamin B5, however Raisin is richer in Vitamin A RAE, and Vitamin B1.
  • Dried fruit covers your daily Vitamin E needs 28% more than Raisin.
  • Raisin has 5 times less Vitamin B5 than Dried fruit. Dried fruit has 0.516mg of Vitamin B5, while Raisin has 0.095mg.
  • Dried fruit contains less Sugar.

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

Infographic

Dried fruit vs Raisin infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +41.5%
Contains more Potassium +55.1%
Contains more Zinc +77.3%
Contains more Phosphorus +42.3%
Equal in Calcium - 50
Equal in Magnesium - 32
Equal in Sodium - 11
Equal in Copper - 0.318
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Contains more Iron +41.5%
Contains more Potassium +55.1%
Contains more Zinc +77.3%
Contains more Phosphorus +42.3%
Equal in Calcium - 50
Equal in Magnesium - 32
Equal in Sodium - 11
Equal in Copper - 0.318

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Raisin
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%
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%
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%
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 +3508.3%
Contains more Vitamin B3 +238%
Contains more Vitamin B5 +443.2%
Contains more Folate +100%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Raisin
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 Dried fruit Raisin Opinion
Net carbs 55.34g 75.48g Raisin
Protein 3.39g 3.07g Dried fruit
Fats 0.51g 0.46g Dried fruit
Carbs 62.64g 79.18g Raisin
Calories 241kcal 299kcal Raisin
Starch 0.35g 2.7g Raisin
Fructose 12.47g 29.68g Raisin
Sugar 53.44g 59.19g Dried fruit
Fiber 7.3g 3.7g Dried fruit
Calcium 55mg 50mg Dried fruit
Iron 2.66mg 1.88mg Dried fruit
Magnesium 32mg 32mg
Phosphorus 71mg 101mg Raisin
Potassium 1162mg 749mg Dried fruit
Sodium 10mg 11mg Dried fruit
Zinc 0.39mg 0.22mg Dried fruit
Copper 0.343mg 0.318mg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin E 4.33mg 0.12mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 2.3mg Raisin
Vitamin B1 0.015mg 0.106mg Raisin
Vitamin B2 0.074mg 0.125mg Raisin
Vitamin B3 2.589mg 0.766mg Dried fruit
Vitamin B5 0.516mg 0.095mg Dried fruit
Vitamin B6 0.143mg 0.174mg Raisin
Folate 10µg 5µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 3.5µg Raisin
Tryptophan 0.016mg 0.05mg Raisin
Threonine 0.073mg 0.077mg Raisin
Isoleucine 0.063mg 0.057mg Dried fruit
Leucine 0.105mg 0.096mg Dried fruit
Lysine 0.083mg 0.084mg Raisin
Methionine 0.015mg 0.021mg Raisin
Phenylalanine 0.062mg 0.065mg Raisin
Valine 0.078mg 0.083mg Raisin
Histidine 0.047mg 0.072mg Raisin
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.058g Dried fruit
Monounsaturated Fat 0.074g 0.051g Dried fruit
Polyunsaturated fat 0.074g 0.037g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Raisin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Dried fruit
12
Raisin
Mineral Summary Score
50
Dried fruit
41
Raisin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Dried fruit
18%
Raisin
Carbohydrates
63%
Dried fruit
79%
Raisin
Fats
2%
Dried fruit
2%
Raisin

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.