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Raisin vs. Chinook salmon — In-Depth Nutrition Comparison

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How are raisins and chinook salmon different?

  • Raisins are richer in copper, while chinook salmon is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, magnesium, and vitamin B5.
  • Chinook salmon covers your daily need for vitamin B12, 120% more than raisins.
  • Raisins contain 6 times more copper than chinook salmon. Raisins contain 0.318mg of copper, while chinook salmon contains 0.053mg.
  • Raisins are lower in saturated fat.
  • Raisins have a higher glycemic index (64) than chinook salmon (0).

Raisins, seedless and Fish, salmon, chinook, cooked, dry heat types were used in this article.

Infographic

Raisin vs Chinook salmon 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
6
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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +78.6%
Contains more PotassiumPotassium +48.3%
Contains more IronIron +106.6%
Contains more CopperCopper +500%
Contains less SodiumSodium -81.7%
Contains more ManganeseManganese +1473.7%
Contains more MagnesiumMagnesium +281.3%
Contains more ZincZinc +154.5%
Contains more PhosphorusPhosphorus +267.3%
Contains more SeleniumSelenium +7700%

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
4
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +140.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +78.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +23.2%
Contains more Vitamin B3Vitamin B3 +1211.4%
Contains more Vitamin B5Vitamin B5 +810.5%
Contains more Vitamin B6Vitamin B6 +165.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +600%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-139.6%
Contains more ProteinProtein +737.8%
Contains more FatsFats +2808.7%
Contains more WaterWater +325.1%

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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +11158.8%
Contains more Poly. FatPolyunsaturated fat +7094.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Selenium 0.6µg 46.8µg 84%
Vitamin B3 0.766mg 10.045mg 58%
Protein 3.07g 25.72g 45%
Phosphorus 101mg 371mg 39%
Fructose 29.68g 37%
Copper 0.318mg 0.053mg 29%
Cholesterol 0mg 85mg 28%
Carbs 79.18g 0g 26%
Vitamin B6 0.174mg 0.462mg 22%
Magnesium 32mg 122mg 21%
Fats 0.46g 13.38g 20%
Polyunsaturated fat 0.037g 2.662g 18%
Vitamin A 0µg 149µg 17%
Fiber 3.7g 0g 15%
Vitamin B5 0.095mg 0.865mg 15%
Monounsaturated fat 0.051g 5.742g 14%
Saturated fat 0.058g 3.214g 14%
Iron 1.88mg 0.91mg 12%
Manganese 0.299mg 0.019mg 12%
Folate 5µg 35µg 8%
Potassium 749mg 505mg 7%
Vitamin B1 0.106mg 0.044mg 5%
Vitamin K 3.5µg 3%
Calories 299kcal 231kcal 3%
Zinc 0.22mg 0.56mg 3%
Vitamin B2 0.125mg 0.154mg 2%
Vitamin C 2.3mg 4.1mg 2%
Sodium 11mg 60mg 2%
Choline 11.1mg 2%
Calcium 50mg 28mg 2%
Starch 2.7g 1%
Vitamin E 0.12mg 1%
Net carbs 75.48g 0g N/A
Sugar 59.19g N/A
Tryptophan 0.05mg 0.288mg 0%
Threonine 0.077mg 1.127mg 0%
Isoleucine 0.057mg 1.185mg 0%
Leucine 0.096mg 2.09mg 0%
Lysine 0.084mg 2.362mg 0%
Methionine 0.021mg 0.761mg 0%
Phenylalanine 0.065mg 1.004mg 0%
Valine 0.083mg 1.325mg 0%
Histidine 0.072mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A
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 Chinook salmon
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
65%
Chinook salmon
Minerals Daily Need Coverage Score
37%
Raisin
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Raisin
Raisin is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 3.156g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $14)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 59.19g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 64)
Which food is richer in minerals?
?
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.
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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.