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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 raisin

  • Dried fruit has more vitamin E, vitamin A, fiber, potassium, vitamin B3, iron, and vitamin B5; however, raisin is richer in vitamin B1.
  • Dried fruit covers your daily vitamin E needs 28% more than raisin.
  • Dried fruit contains less sugar.
  • Raisin has a higher glycemic index. The glycemic index of raisin 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
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.
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% 216% 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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 241kcal 299kcal Raisin
Protein 3.39g 3.07g Dried fruit
Fats 0.51g 0.46g Dried fruit
Vitamin C 1mg 2.3mg Raisin
Net carbs 55.34g 75.48g Raisin
Carbs 62.64g 79.18g Raisin
Magnesium 32mg 32mg
Calcium 55mg 50mg Dried fruit
Potassium 1162mg 749mg Dried fruit
Iron 2.66mg 1.88mg Dried fruit
Sugar 53.44g 59.19g Dried fruit
Fiber 7.3g 3.7g Dried fruit
Copper 0.343mg 0.318mg Dried fruit
Zinc 0.39mg 0.22mg Dried fruit
Starch 0.35g 2.7g Raisin
Phosphorus 71mg 101mg Raisin
Sodium 10mg 11mg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin A 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.12mg Dried fruit
Manganese 0.235mg 0.299mg Raisin
Selenium 2.2µg 0.6µg Dried fruit
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
Vitamin K 3.1µg 3.5µg Raisin
Folate 10µg 5µg Dried fruit
Choline 13.9mg 11.1mg 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
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
Fructose 12.47g 29.68g Raisin
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Raisin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Dried fruit
11%
Raisin
Minerals Daily Need Coverage Score
44%
Dried fruit
37%
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

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.