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Raisin vs Apple - In-Depth Nutrition Comparison

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Differences between Raisin and Apple

  • Apple contains less Copper, Iron, Potassium, Phosphorus, Manganese, Vitamin B6, Vitamin B2, Vitamin B1, Magnesium, and Fiber than Raisin.
  • Raisin's daily need coverage for Copper is 32% higher.
  • Apple contains 16 times less Iron than Raisin. Raisin contains 1.88mg of Iron, while Apple contains 0.12mg.

The food types used in this comparison are Raisins, seedless and Apples, raw, with skin.

Infographic

Raisin vs Apple 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Raisin
7
:
1
Apple
Contains more Calcium +733.3%
Contains more Iron +1466.7%
Contains more Magnesium +540%
Contains more Phosphorus +818.2%
Contains more Potassium +600%
Contains more Zinc +450%
Contains more Copper +1077.8%
Contains less Sodium -90.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Contains more Calcium +733.3%
Contains more Iron +1466.7%
Contains more Magnesium +540%
Contains more Phosphorus +818.2%
Contains more Potassium +600%
Contains more Zinc +450%
Contains more Copper +1077.8%
Contains less Sodium -90.9%

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
Raisin
7
:
3
Apple
Contains more Vitamin B1 +523.5%
Contains more Vitamin B2 +380.8%
Contains more Vitamin B3 +741.8%
Contains more Vitamin B5 +55.7%
Contains more Vitamin B6 +324.4%
Contains more Folate +66.7%
Contains more Vitamin K +59.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +100%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin B1 +523.5%
Contains more Vitamin B2 +380.8%
Contains more Vitamin B3 +741.8%
Contains more Vitamin B5 +55.7%
Contains more Vitamin B6 +324.4%
Contains more Folate +66.7%
Contains more Vitamin K +59.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +100%

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.
Raisin Apple
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium 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 Raisin Apple Opinion
Net carbs 75.48g 11.41g Raisin
Protein 3.07g 0.26g Raisin
Fats 0.46g 0.17g Raisin
Carbs 79.18g 13.81g Raisin
Calories 299kcal 52kcal Raisin
Starch 2.7g 0.05g Raisin
Fructose 29.68g 5.9g Raisin
Sugar 59.19g 10.39g Apple
Fiber 3.7g 2.4g Raisin
Calcium 50mg 6mg Raisin
Iron 1.88mg 0.12mg Raisin
Magnesium 32mg 5mg Raisin
Phosphorus 101mg 11mg Raisin
Potassium 749mg 107mg Raisin
Sodium 11mg 1mg Apple
Zinc 0.22mg 0.04mg Raisin
Copper 0.318mg 0.027mg Raisin
Vitamin A 0IU 54IU Apple
Vitamin E 0.12mg 0.18mg Apple
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.3mg 4.6mg Apple
Vitamin B1 0.106mg 0.017mg Raisin
Vitamin B2 0.125mg 0.026mg Raisin
Vitamin B3 0.766mg 0.091mg Raisin
Vitamin B5 0.095mg 0.061mg Raisin
Vitamin B6 0.174mg 0.041mg Raisin
Folate 5µg 3µg Raisin
Vitamin B12 0µg 0µg
Vitamin K 3.5µg 2.2µg Raisin
Tryptophan 0.05mg 0.001mg Raisin
Threonine 0.077mg 0.006mg Raisin
Isoleucine 0.057mg 0.006mg Raisin
Leucine 0.096mg 0.013mg Raisin
Lysine 0.084mg 0.012mg Raisin
Methionine 0.021mg 0.001mg Raisin
Phenylalanine 0.065mg 0.006mg Raisin
Valine 0.083mg 0.012mg Raisin
Histidine 0.072mg 0.005mg Raisin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.058g 0.028g Apple
Monounsaturated Fat 0.051g 0.007g Raisin
Polyunsaturated fat 0.037g 0.051g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Apple
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
12
Raisin
5
Apple
Mineral Summary Score
41
Raisin
4
Apple

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
18%
Raisin
2%
Apple
Carbohydrates
79%
Raisin
14%
Apple
Fats
2%
Raisin
1%
Apple

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Apple
Apple is lower in Sugar (difference - 48.8g)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 28)
Which food is cheaper?
Apple
Apple is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.