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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
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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
Raisin
7
:
1
Apple
Contains more Iron +1466.7%
Contains more Calcium +733.3%
Contains more Potassium +600%
Contains more Magnesium +540%
Contains more Copper +1077.8%
Contains more Zinc +450%
Contains more Phosphorus +818.2%
Contains less Sodium -90.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 15% 67% 23% 106% 6% 44% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 10% 4% 9% 2% 5% 1%
Contains more Iron +1466.7%
Contains more Calcium +733.3%
Contains more Potassium +600%
Contains more Magnesium +540%
Contains more Copper +1077.8%
Contains more Zinc +450%
Contains more Phosphorus +818.2%
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 Vitamin K +59.1%
Contains more Folate +66.7%
Contains more Vitamin C +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 0% 3% 0% 27% 29% 15% 6% 41% 0% 9% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 4% 4% 0% 5% 6% 2% 4% 10% 0% 6% 3%
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 Vitamin K +59.1%
Contains more Folate +66.7%
Contains more Vitamin C +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Raisin Apple Opinion
Calories 299 52 Raisin
Protein 3.07 0.26 Raisin
Fats 0.46 0.17 Raisin
Vitamin C 2.3 4.6 Apple
Net carbs 75.4800033569336 11.40999984741211 Raisin
Carbs 79.18 13.81 Raisin
Cholesterol 0 0
Vitamin D 0 0
Iron 1.88 0.12 Raisin
Calcium 50 6 Raisin
Potassium 749 107 Raisin
Magnesium 32 5 Raisin
Sugar 59.19 10.39 Apple
Fiber 3.7 2.4 Raisin
Copper 0.318 0.027 Raisin
Zinc 0.22 0.04 Raisin
Starch 2.7 0.05 Raisin
Phosphorus 101 11 Raisin
Sodium 11 1 Apple
Vitamin A 0 54 Apple
Vitamin E 0.12 0.18 Apple
Vitamin D 0 0
Vitamin B1 0.106 0.017 Raisin
Vitamin B2 0.125 0.026 Raisin
Vitamin B3 0.766 0.091 Raisin
Vitamin B5 0.095 0.061 Raisin
Vitamin B6 0.174 0.041 Raisin
Vitamin B12 0 0
Vitamin K 3.5 2.2 Raisin
Folate 5 3 Raisin
Trans Fat 0 0
Saturated Fat 0.058 0.028 Apple
Monounsaturated Fat 0.051 0.007 Raisin
Polyunsaturated fat 0.037 0.051 Apple
Tryptophan 0.05 0.001 Raisin
Threonine 0.077 0.006 Raisin
Isoleucine 0.057 0.006 Raisin
Leucine 0.096 0.013 Raisin
Lysine 0.084 0.012 Raisin
Methionine 0.021 0.001 Raisin
Phenylalanine 0.065 0.006 Raisin
Valine 0.083 0.012 Raisin
Histidine 0.072 0.005 Raisin
Fructose 29.68 5.9 Raisin

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.