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Raisin vs Apricot - In-Depth Nutrition Comparison

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How are Raisin and Apricot different?

  • Raisin is higher in Copper, Iron, Potassium, Phosphorus, Manganese, Vitamin B6, Fiber, and Vitamin B2, however Apricot is richer in Vitamin A RAE, and Vitamin C.
  • Daily need coverage for Copper from Raisin is 27% higher.
  • Raisin contains 5 times more Iron than Apricot. While Raisin contains 1.88mg of Iron, Apricot contains only 0.39mg.

Raisins, seedless and Apricots, raw are the varieties used in this article.

Infographic

Raisin vs Apricot 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
:
Contains more Calcium +284.6%
Contains more Iron +382.1%
Contains more Magnesium +220%
Contains more Phosphorus +339.1%
Contains more Potassium +189.2%
Contains more Copper +307.7%
Contains less Sodium -90.9%
Equal in Zinc - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 15% 8% 10% 23% 1% 6% 27%
Contains more Calcium +284.6%
Contains more Iron +382.1%
Contains more Magnesium +220%
Contains more Phosphorus +339.1%
Contains more Potassium +189.2%
Contains more Copper +307.7%
Contains less Sodium -90.9%
Equal in Zinc - 0.2

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
5
:
Contains more Vitamin B1 +253.3%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B3 +27.7%
Contains more Vitamin B6 +222.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +641.7%
Contains more Vitamin C +334.8%
Contains more Vitamin B5 +152.6%
Contains more Folate +80%
Equal in Vitamin K - 3.3
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 77% 18% 0% 34% 8% 10% 12% 15% 13% 7% 0% 9%
Contains more Vitamin B1 +253.3%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B3 +27.7%
Contains more Vitamin B6 +222.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +641.7%
Contains more Vitamin C +334.8%
Contains more Vitamin B5 +152.6%
Contains more Folate +80%
Equal in Vitamin K - 3.3

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 Apricot
Rich in minerals 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raisin Apricot Opinion
Net carbs 75.48g 9.12g Raisin
Protein 3.07g 1.4g Raisin
Fats 0.46g 0.39g Raisin
Carbs 79.18g 11.12g Raisin
Calories 299kcal 48kcal Raisin
Starch 2.7g g Raisin
Fructose 29.68g 0.94g Raisin
Sugar 59.19g 9.24g Apricot
Fiber 3.7g 2g Raisin
Calcium 50mg 13mg Raisin
Iron 1.88mg 0.39mg Raisin
Magnesium 32mg 10mg Raisin
Phosphorus 101mg 23mg Raisin
Potassium 749mg 259mg Raisin
Sodium 11mg 1mg Apricot
Zinc 0.22mg 0.2mg Raisin
Copper 0.318mg 0.078mg Raisin
Vitamin A 0IU 1279IU Apricot
Vitamin E 0.12mg 0.89mg Apricot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.3mg 10mg Apricot
Vitamin B1 0.106mg 0.03mg Raisin
Vitamin B2 0.125mg 0.04mg Raisin
Vitamin B3 0.766mg 0.6mg Raisin
Vitamin B5 0.095mg 0.24mg Apricot
Vitamin B6 0.174mg 0.054mg Raisin
Folate 5µg 9µg Apricot
Vitamin B12 0µg 0µg
Vitamin K 3.5µg 3.3µg Raisin
Tryptophan 0.05mg 0.015mg Raisin
Threonine 0.077mg 0.047mg Raisin
Isoleucine 0.057mg 0.041mg Raisin
Leucine 0.096mg 0.077mg Raisin
Lysine 0.084mg 0.097mg Apricot
Methionine 0.021mg 0.006mg Raisin
Phenylalanine 0.065mg 0.052mg Raisin
Valine 0.083mg 0.047mg Raisin
Histidine 0.072mg 0.027mg Raisin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.058g 0.027g Apricot
Monounsaturated Fat 0.051g 0.17g Apricot
Polyunsaturated fat 0.037g 0.077g Apricot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Apricot
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
16
Apricot
Mineral Summary Score
41
Raisin
11
Apricot

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
8%
Apricot
Carbohydrates
79%
Raisin
11%
Apricot
Fats
2%
Raisin
2%
Apricot

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Apricot
Apricot is lower in Sugar (difference - 49.95g)
Which food contains less Sodium?
Apricot
Apricot contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Apricot
Apricot is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Apricot
Apricot is lower in glycemic index (difference - 30)
Which food is cheaper?
Apricot
Apricot is cheaper (difference - $0.5)
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

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. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/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.