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  6. Raisin vs. Chocolate

Raisin vs. Chocolate — In-Depth Nutrition Comparison

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Significant differences between raisins and chocolate

  • Raisins have more vitamin B6; however, chocolate is richer in copper, iron, manganese, fats, magnesium, zinc, phosphorus, and fiber.
  • Chocolate covers your daily saturated fat needs 92% more than raisins.
  • Chocolate has 4 times less vitamin B6 than raisins. Raisins have 0.174mg of vitamin B6, while chocolate has 0.042mg.
  • Raisins contain less saturated fat.
  • Raisins have a higher glycemic index. The glycemic index of raisins is 64, while the glycemic index of chocolate is 23.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Raisin
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Raisin
Raisin
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.7% 0% 0% 2.4% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 11% 6.3% 12% 14% 18% 9.7% 29% 20% 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 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

All nutrients comparison - raw data values

Nutrient Raisin Chocolate DV% diff.
Saturated fat 0.058g 18.519g 84%
Copper 0.318mg 1.028mg 79%
Iron 1.88mg 8.02mg 77%
Manganese 0.299mg 1.419mg 49%
Fats 0.46g 31.28g 47%
Fructose 29.68g 0g 37%
Magnesium 32mg 146mg 27%
Monounsaturated fat 0.051g 9.54g 24%
Zinc 0.22mg 2.01mg 16%
Phosphorus 101mg 206mg 15%
Fiber 3.7g 7g 13%
Calories 299kcal 546kcal 12%
Caffeine 0mg 43mg 11%
Vitamin B6 0.174mg 0.042mg 10%
Vitamin B12 0µg 0.23µg 10%
Vitamin B1 0.106mg 0.025mg 7%
Polyunsaturated fat 0.037g 1.092g 7%
Carbs 79.18g 61.17g 6%
Potassium 749mg 559mg 6%
Vitamin B2 0.125mg 0.05mg 6%
Omega-6 (Linoleic acid) 0.947g 6%
Omega-3 (ALA) 0.085g 5%
Protein 3.07g 4.88g 4%
Selenium 0.6µg 3µg 4%
Vitamin B5 0.095mg 0.297mg 4%
Vitamin K 3.5µg 8.1µg 4%
Vitamin C 2.3mg 3%
Cholesterol 0mg 8mg 3%
Vitamin E 0.12mg 0.54mg 3%
Choline 11.1mg 2%
Calcium 50mg 56mg 1%
Starch 2.7g 1%
Sodium 11mg 24mg 1%
Folate 5µg 1%
Protein per 100 calories 1g 0.89g N/A
Calories per 10 g protein 974kcal 1119kcal N/A
Weight per 100 calories 33g 18g N/A
Unsaturated / Saturated Fat ratio 1.5 0.57 N/A
Net carbs 75.48g 54.17g N/A
Sugar 59.19g 47.9g N/A
Vitamin A 0µg 2µg 0%
Vitamin B3 0.766mg 0.725mg 0%
Trans fat 0g 0.112g N/A
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-3 (EPA) 0g 0.001g N/A
Omega-6 (Gamma-linolenic acid) 0.001g 0g N/A
Omega-6 (Eicosadienoic acid) 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
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
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%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
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
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

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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.