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Raisin vs. Cantaloupe — In-Depth Nutrition Comparison

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How are raisins and cantaloupe different?

  • Raisins are higher in copper, iron, potassium, phosphorus, manganese, fiber, vitamin B2, and vitamin B6; however, cantaloupe is richer in vitamin A and vitamin C.
  • Daily need coverage for vitamin A for cantaloupe is 68% higher.
  • Raisins contain 9 times more iron than cantaloupe. While raisins contain 1.88mg of iron, cantaloupe contains only 0.21mg.

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

Infographic

Raisin vs Cantaloupe 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Raisin
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.7% 24% 7.9% 14% 4.9% 6.4% 2.1% 5.3% 2.2%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +455.6%
Contains more PotassiumPotassium +180.5%
Contains more IronIron +795.2%
Contains more CopperCopper +675.6%
Contains more ZincZinc +22.2%
Contains more PhosphorusPhosphorus +573.3%
Contains less SodiumSodium -31.3%
Contains more ManganeseManganese +629.3%
Contains more SeleniumSelenium +50%

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.
Raisin
6
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%
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 122% 56% 1% 0% 10% 4.4% 14% 6.3% 17% 0% 6.3% 16% 4.1%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B1Vitamin B1 +158.5%
Contains more Vitamin B2Vitamin B2 +557.9%
Contains more Vitamin B6Vitamin B6 +141.7%
Contains more Vitamin KVitamin K +40%
Contains more CholineCholine +46.1%
Contains more Vitamin CVitamin C +1495.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more FolateFolate +320%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.734mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
8% 90%
Protein: 0.84 g
Fats: 0.19 g
Carbs: 8.16 g
Water: 90.15 g
Other: 0.66 g
Contains more ProteinProtein +265.5%
Contains more FatsFats +142.1%
Contains more CarbsCarbs +870.3%
Contains more OtherOther +181.8%
Contains more WaterWater +484.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
38% 2% 60%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains more Mono. FatMonounsaturated fat +1600%
Contains less Sat. FatSaturated fat -12.1%
Contains more Poly. FatPolyunsaturated fat +118.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
3
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
55% 20% 24%
Starch: 0.03 g
Sucrose: 4.35 g
Glucose: 1.54 g
Fructose: 1.87 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.06 g
Contains more StarchStarch +8900%
Contains more GlucoseGlucose +1701.9%
Contains more FructoseFructose +1487.2%
Contains more SucroseSucrose +866.7%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raisin Cantaloupe
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raisin Cantaloupe DV% diff.
Vitamin C 2.3mg 36.7mg 38%
Fructose 29.68g 1.87g 35%
Copper 0.318mg 0.041mg 31%
Carbs 79.18g 8.16g 24%
Iron 1.88mg 0.21mg 21%
Vitamin A 0µg 169µg 19%
Potassium 749mg 267mg 14%
Calories 299kcal 34kcal 13%
Phosphorus 101mg 15mg 12%
Manganese 0.299mg 0.041mg 11%
Fiber 3.7g 0.9g 11%
Vitamin B6 0.174mg 0.072mg 8%
Vitamin B2 0.125mg 0.019mg 8%
Vitamin B1 0.106mg 0.041mg 5%
Magnesium 32mg 12mg 5%
Protein 3.07g 0.84g 4%
Folate 5µg 21µg 4%
Calcium 50mg 9mg 4%
Starch 2.7g 0.03g 1%
Vitamin K 3.5µg 2.5µg 1%
Choline 11.1mg 7.6mg 1%
Fats 0.46g 0.19g 0%
Net carbs 75.48g 7.26g N/A
Sugar 59.19g 7.86g N/A
Zinc 0.22mg 0.18mg 0%
Sodium 11mg 16mg 0%
Vitamin E 0.12mg 0.05mg 0%
Selenium 0.6µg 0.4µg 0%
Vitamin B3 0.766mg 0.734mg 0%
Vitamin B5 0.095mg 0.105mg 0%
Saturated fat 0.058g 0.051g 0%
Monounsaturated fat 0.051g 0.003g 0%
Polyunsaturated fat 0.037g 0.081g 0%
Tryptophan 0.05mg 0.002mg 0%
Threonine 0.077mg 0.017mg 0%
Isoleucine 0.057mg 0.021mg 0%
Leucine 0.096mg 0.029mg 0%
Lysine 0.084mg 0.03mg 0%
Methionine 0.021mg 0.012mg 0%
Phenylalanine 0.065mg 0.023mg 0%
Valine 0.083mg 0.033mg 0%
Histidine 0.072mg 0.015mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Cantaloupe
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
11%
Raisin
20%
Cantaloupe
Minerals Daily Need Coverage Score
37%
Raisin
8%
Cantaloupe

Comparison summary

Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Raisin
Raisin is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Cantaloupe
Cantaloupe is lower in Sugar (difference - 51.33g)
Which food is lower in Saturated fat?
Cantaloupe
Cantaloupe is lower in Saturated fat (difference - 0.007g)
Which food is cheaper?
Cantaloupe
Cantaloupe is cheaper (difference - $1)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Cantaloupe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/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.