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  6. Dried fruit vs. Raisin

Dried fruit vs. Raisin — In-Depth Nutrition Comparison

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Significant differences between dried fruit and raisins

  • Dried fruit has more vitamin A, vitamin E, fiber, potassium, vitamin B3, iron, and vitamin B5; however, raisins are richer in vitamin B1.
  • Dried fruit covers your daily vitamin A needs 72% more than raisins.
  • Raisins have 36 times less vitamin E than dried fruit. Dried fruit has 4.33mg of vitamin E, while raisins have 0.12mg.
  • Dried fruit contains less sugar.
  • Raisins have a higher glycemic index. The glycemic index of raisins is 64, while the glycemic index of dried fruit is 31.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Raisin
Raisin
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more PotassiumPotassium +55.1%
Contains more IronIron +41.5%
Contains more ZincZinc +77.3%
Contains more SeleniumSelenium +266.7%
Contains more PhosphorusPhosphorus +42.3%
Contains more ManganeseManganese +27.2%
~equal in Magnesium ~32mg
~equal in Calcium ~50mg
~equal in Copper ~0.318mg
~equal in Sodium ~11mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Raisin
Raisin
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3508.3%
Contains more Vitamin B3Vitamin B3 +238%
Contains more Vitamin B5Vitamin B5 +443.2%
Contains more FolateFolate +100%
Contains more CholineCholine +25.2%
Contains more Vitamin CVitamin C +130%
Contains more Vitamin B1Vitamin B1 +606.7%
Contains more Vitamin B2Vitamin B2 +68.9%
Contains more Vitamin B6Vitamin B6 +21.7%
Contains more Vitamin KVitamin K +12.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Raisin DV% diff.
Vitamin E 4.33mg 0.12mg 28%
Fructose 12.47g 29.68g 22%
Vitamin A 180µg 0µg 20%
Fiber 7.3g 3.7g 14%
Potassium 1162mg 749mg 12%
Vitamin B3 2.589mg 0.766mg 11%
Iron 2.66mg 1.88mg 10%
Vitamin B1 0.015mg 0.106mg 8%
Vitamin B5 0.516mg 0.095mg 8%
Carbs 62.64g 79.18g 6%
Phosphorus 71mg 101mg 4%
Vitamin B2 0.074mg 0.125mg 4%
Selenium 2.2µg 0.6µg 3%
Manganese 0.235mg 0.299mg 3%
Calories 241kcal 299kcal 3%
Copper 0.343mg 0.318mg 3%
Zinc 0.39mg 0.22mg 2%
Vitamin B6 0.143mg 0.174mg 2%
Starch 0.35g 2.7g 1%
Calcium 55mg 50mg 1%
Protein 3.39g 3.07g 1%
Vitamin C 1mg 2.3mg 1%
Folate 10µg 5µg 1%
Choline 13.9mg 11.1mg 1%
Fats 0.51g 0.46g 0%
Net carbs 55.34g 75.48g N/A
Magnesium 32mg 32mg 0%
Sugar 53.44g 59.19g N/A
Sodium 10mg 11mg 0%
Vitamin K 3.1µg 3.5µg 0%
Saturated fat 0.017g 0.058g 0%
Monounsaturated fat 0.074g 0.051g 0%
Polyunsaturated fat 0.074g 0.037g 0%
Tryptophan 0.016mg 0.05mg 0%
Threonine 0.073mg 0.077mg 0%
Isoleucine 0.063mg 0.057mg 0%
Leucine 0.105mg 0.096mg 0%
Lysine 0.083mg 0.084mg 0%
Methionine 0.015mg 0.021mg 0%
Phenylalanine 0.062mg 0.065mg 0%
Valine 0.078mg 0.083mg 0%
Histidine 0.047mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Raisin
Raisin
1
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 WaterWater +100.2%
Contains more OtherOther +38.2%
Contains more CarbsCarbs +26.4%
~equal in Protein ~3.07g
~equal in Fats ~0.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Raisin
Raisin
0
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains less Sat. FatSaturated fat -70.7%
Contains more Mono. FatMonounsaturated fat +45.1%
Contains more Poly. FatPolyunsaturated fat +100%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Raisin
Raisin
2
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 SucroseSucrose +1653.3%
Contains more GlucoseGlucose +19.2%
Contains more StarchStarch +671.4%
Contains more FructoseFructose +138%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.