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Raisin vs. Chocolate — In-Depth Nutrition Comparison

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Significant differences between Raisin and Chocolate

  • Raisin has more Vitamin B6, however, Chocolate is richer in Copper, Iron, Manganese, Magnesium, Zinc, Phosphorus, Fiber, and Vitamin B12.
  • Chocolate covers your daily Saturated Fat needs 92% more than Raisin.
  • Chocolate has 4 times less Vitamin B6 than Raisin. Raisin has 0.174mg of Vitamin B6, while Chocolate has 0.042mg.
  • Raisin contains less Saturated Fat.

Specific food types used in this comparison are Raisins, seedless and Chocolate, dark, 45- 59% cacao solids.

Infographic

Raisin vs Chocolate 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Raisin
2
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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more PotassiumPotassium +34%
Contains less SodiumSodium -54.2%
Contains more MagnesiumMagnesium +356.3%
Contains more CalciumCalcium +12%
Contains more IronIron +326.6%
Contains more CopperCopper +223.3%
Contains more ZincZinc +813.6%
Contains more PhosphorusPhosphorus +104%
Contains more ManganeseManganese +374.6%
Contains more SeleniumSelenium +400%

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 0% 3% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +324%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B6Vitamin B6 +314.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B5Vitamin B5 +212.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +131.4%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.725mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more CarbsCarbs +29.4%
Contains more WaterWater +1490.7%
Contains more ProteinProtein +59%
Contains more FatsFats +6700%
~equal in Other ~1.7g

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
64% 33% 4%
Saturated Fat: Sat. Fat 18.519 g
Monounsaturated Fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated Fat -99.7%
Contains more Mono. FatMonounsaturated Fat +18605.9%
Contains more Poly. FatPolyunsaturated fat +2851.4%

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
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +10177.8%
Contains more LactoseLactose +∞%
~equal in Maltose ~0g
~equal in Galactose ~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 Chocolate
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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raisin Chocolate Opinion
Calories 299kcal 546kcal Chocolate
Protein 3.07g 4.88g Chocolate
Fats 0.46g 31.28g Chocolate
Vitamin C 2.3mg Raisin
Net carbs 75.48g 54.17g Raisin
Carbs 79.18g 61.17g Raisin
Cholesterol 0mg 8mg Raisin
Magnesium 32mg 146mg Chocolate
Calcium 50mg 56mg Chocolate
Potassium 749mg 559mg Raisin
Iron 1.88mg 8.02mg Chocolate
Sugar 59.19g 47.9g Chocolate
Fiber 3.7g 7g Chocolate
Copper 0.318mg 1.028mg Chocolate
Zinc 0.22mg 2.01mg Chocolate
Starch 2.7g Raisin
Phosphorus 101mg 206mg Chocolate
Sodium 11mg 24mg Raisin
Vitamin A 0IU 50IU Chocolate
Vitamin A 0µg 2µg Chocolate
Vitamin E 0.12mg 0.54mg Chocolate
Manganese 0.299mg 1.419mg Chocolate
Selenium 0.6µg 3µg Chocolate
Vitamin B1 0.106mg 0.025mg Raisin
Vitamin B2 0.125mg 0.05mg Raisin
Vitamin B3 0.766mg 0.725mg Raisin
Vitamin B5 0.095mg 0.297mg Chocolate
Vitamin B6 0.174mg 0.042mg Raisin
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 3.5µg 8.1µg Chocolate
Folate 5µg Raisin
Trans Fat 0g 0.112g Raisin
Choline 11.1mg Raisin
Saturated Fat 0.058g 18.519g Raisin
Monounsaturated Fat 0.051g 9.54g Chocolate
Polyunsaturated fat 0.037g 1.092g Chocolate
Tryptophan 0.05mg Raisin
Threonine 0.077mg Raisin
Isoleucine 0.057mg Raisin
Leucine 0.096mg Raisin
Lysine 0.084mg Raisin
Methionine 0.021mg Raisin
Phenylalanine 0.065mg Raisin
Valine 0.083mg Raisin
Histidine 0.072mg Raisin
Fructose 29.68g 0g Raisin
Omega-3 - EPA 0g 0.001g Chocolate
Omega-3 - ALA 0.085g Chocolate
Omega-6 - Gamma-linoleic acid 0.001g 0g Raisin
Omega-6 - Eicosadienoic acid 0g 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Chocolate
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
9%
Chocolate
Minerals Daily Need Coverage Score
37%
Raisin
116%
Chocolate

Comparison summary

Which food is lower in Cholesterol?
Raisin
Raisin is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 18.461g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1)
Which food is lower in Sugar?
Chocolate
Chocolate is lower in Sugar (difference - 11.29g)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.