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Fruit preserves vs. Raisin — In-Depth Nutrition Comparison

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A recap on differences between Fruit preserves and Raisin

  • Fruit preserves are higher in Vitamin C, yet Raisin is higher in Copper, Potassium, Iron, Vitamin B6, Phosphorus, Manganese, Fiber, Vitamin B1, and Magnesium.
  • Raisin covers your daily Copper needs 24% more than Fruit preserves.
  • Fruit preserves contain 4 times more Vitamin C than Raisin. While Fruit preserves contain 8.8mg of Vitamin C, Raisin contains only 2.3mg.

Food varieties used in this article are Jams and preserves and Raisins, seedless.

Infographic

Fruit preserves 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.
Contains more Selenium +233.3%
Contains more Calcium +150%
Contains more Iron +283.7%
Contains more Magnesium +700%
Contains more Phosphorus +431.6%
Contains more Potassium +872.7%
Contains less Sodium -65.6%
Contains more Zinc +266.7%
Contains more Copper +218%
Contains more Manganese +647.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 19% 3% 9% 7% 5% 2% 34% 6% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Contains more Selenium +233.3%
Contains more Calcium +150%
Contains more Iron +283.7%
Contains more Magnesium +700%
Contains more Phosphorus +431.6%
Contains more Potassium +872.7%
Contains less Sodium -65.6%
Contains more Zinc +266.7%
Contains more Copper +218%
Contains more Manganese +647.5%

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.
:
6
Raisin
Contains more Vitamin C +282.6%
Contains more Folate +120%
Contains more Vitamin B1 +562.5%
Contains more Vitamin B2 +64.5%
Contains more Vitamin B3 +2027.8%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +770%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.12
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% 30% 4% 18% 1% 2% 5% 9% 0% 0%
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 C +282.6%
Contains more Folate +120%
Contains more Vitamin B1 +562.5%
Contains more Vitamin B2 +64.5%
Contains more Vitamin B3 +2027.8%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +770%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +97.5%
Contains more Protein +729.7%
Contains more Fats +557.1%
Contains more Carbs +15%
Contains more Other +708.7%
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
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 +97.5%
Contains more Protein +729.7%
Contains more Fats +557.1%
Contains more Carbs +15%
Contains more Other +708.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82.8%
Contains more Monounsaturated Fat +34.2%
Contains more Polyunsaturated fat +∞%
21% 79%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.038 g
Polyunsaturated fat: 0 g
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Contains less Saturated Fat -82.8%
Contains more Monounsaturated Fat +34.2%
Contains more Polyunsaturated fat +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fruit preserves Raisin
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar 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 Fruit preserves Raisin Opinion
Net carbs 67.76g 75.48g Raisin
Protein 0.37g 3.07g Raisin
Fats 0.07g 0.46g Raisin
Carbs 68.86g 79.18g Raisin
Calories 278kcal 299kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 48.5g 59.19g Fruit preserves
Fiber 1.1g 3.7g Raisin
Calcium 20mg 50mg Raisin
Iron 0.49mg 1.88mg Raisin
Magnesium 4mg 32mg Raisin
Phosphorus 19mg 101mg Raisin
Potassium 77mg 749mg Raisin
Sodium 32mg 11mg Raisin
Zinc 0.06mg 0.22mg Raisin
Copper 0.1mg 0.318mg Raisin
Manganese 0.04mg 0.299mg Raisin
Selenium 2µg 0.6µg Fruit preserves
Vitamin E 0.12mg 0.12mg
Vitamin C 8.8mg 2.3mg Fruit preserves
Vitamin B1 0.016mg 0.106mg Raisin
Vitamin B2 0.076mg 0.125mg Raisin
Vitamin B3 0.036mg 0.766mg Raisin
Vitamin B5 0.02mg 0.095mg Raisin
Vitamin B6 0.02mg 0.174mg Raisin
Folate 11µg 5µg Fruit preserves
Vitamin K 0µg 3.5µg Raisin
Tryptophan 0.008mg 0.05mg Raisin
Threonine 0.023mg 0.077mg Raisin
Isoleucine 0.017mg 0.057mg Raisin
Leucine 0.037mg 0.096mg Raisin
Lysine 0.03mg 0.084mg Raisin
Methionine 0.001mg 0.021mg Raisin
Phenylalanine 0.021mg 0.065mg Raisin
Valine 0.021mg 0.083mg Raisin
Histidine 0.014mg 0.072mg Raisin
Saturated Fat 0.01g 0.058g Fruit preserves
Monounsaturated Fat 0.038g 0.051g Raisin
Polyunsaturated fat 0g 0.037g 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
Fruit preserves 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
6%
Fruit preserves
12%
Raisin
Minerals Daily Need Coverage Score
10%
Fruit preserves
37%
Raisin

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 21mg)
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Fruit preserves
Fruit preserves is lower in Sugar (difference - 10.69g)
Which food is lower in Saturated Fat?
Fruit preserves
Fruit preserves is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Fruit preserves
Fruit preserves is lower in glycemic index (difference - 13)
Which food is cheaper?
Fruit preserves
Fruit preserves is cheaper (difference - $1)
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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.