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Raisin vs. Chocolate milk — In-Depth Nutrition Comparison

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Significant differences between raisins and chocolate milk

  • Raisins have more copper, iron, potassium, fiber, vitamin B6, and manganese; however, chocolate milk is richer in vitamin B12, vitamin D, and calcium.
  • Raisins cover your daily copper needs 28% more than chocolate milk.
  • Chocolate milk has 8 times less iron than raisins. Raisins have 1.88mg of iron, while chocolate milk has 0.24mg.
  • Raisins contain less saturated fat.
  • Raisins have a higher glycemic index. The glycemic index of raisins is 64, while the glycemic index of chocolate milk is 45.

Specific food types used in this comparison are Raisins, seedless and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D.

Infographic

Raisin vs Chocolate milk 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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Contains more MagnesiumMagnesium +146.2%
Contains more PotassiumPotassium +348.5%
Contains more IronIron +683.3%
Contains more CopperCopper +389.2%
Contains less SodiumSodium -81.7%
Contains more ManganeseManganese +288.3%
Contains more CalciumCalcium +124%
Contains more ZincZinc +86.4%
Contains more SeleniumSelenium +216.7%
~equal in Phosphorus ~101mg

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 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Contains more Vitamin CVitamin C +155.6%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin B1Vitamin B1 +186.5%
Contains more Vitamin B3Vitamin B3 +512.8%
Contains more Vitamin B6Vitamin B6 +335%
Contains more Vitamin KVitamin K +1066.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +29.6%
Contains more Vitamin B5Vitamin B5 +210.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +53.2%
~equal in Folate ~5µg

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
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more CarbsCarbs +665.8%
Contains more OtherOther +132.5%
Contains more FatsFats +637%
Contains more WaterWater +433.4%
~equal in Protein ~3.17g

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
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +1841.2%
Contains more Poly. FatPolyunsaturated fat +235.1%

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 milk
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 Chocolate milk DV% diff.
Fructose 29.68g 37%
Copper 0.318mg 0.065mg 28%
Carbs 79.18g 10.34g 23%
Iron 1.88mg 0.24mg 21%
Potassium 749mg 167mg 17%
Vitamin B12 0µg 0.33µg 14%
Fiber 3.7g 0.8g 12%
Calories 299kcal 83kcal 11%
Vitamin B6 0.174mg 0.04mg 10%
Manganese 0.299mg 0.077mg 10%
Saturated fat 0.058g 2.104g 9%
Vitamin D 0µg 1.3µg 7%
Vitamin B1 0.106mg 0.037mg 6%
Calcium 50mg 112mg 6%
Vitamin D 0IU 51IU 6%
Fats 0.46g 3.39g 5%
Magnesium 32mg 13mg 5%
Cholesterol 0mg 12mg 4%
Vitamin B5 0.095mg 0.295mg 4%
Vitamin B3 0.766mg 0.125mg 4%
Vitamin K 3.5µg 0.3µg 3%
Vitamin B2 0.125mg 0.162mg 3%
Vitamin A 0µg 27µg 3%
Monounsaturated fat 0.051g 0.99g 2%
Selenium 0.6µg 1.9µg 2%
Vitamin C 2.3mg 0.9mg 2%
Sodium 11mg 60mg 2%
Zinc 0.22mg 0.41mg 2%
Polyunsaturated fat 0.037g 0.124g 1%
Starch 2.7g 1%
Choline 11.1mg 17mg 1%
Protein 3.07g 3.17g 0%
Net carbs 75.48g 9.54g N/A
Sugar 59.19g 9.54g N/A
Phosphorus 101mg 101mg 0%
Vitamin E 0.12mg 0.07mg 0%
Folate 5µg 5µg 0%
Tryptophan 0.05mg 0.041mg 0%
Threonine 0.077mg 0.135mg 0%
Isoleucine 0.057mg 0.164mg 0%
Leucine 0.096mg 0.3mg 0%
Lysine 0.084mg 0.265mg 0%
Methionine 0.021mg 0.083mg 0%
Phenylalanine 0.065mg 0.164mg 0%
Valine 0.083mg 0.208mg 0%
Histidine 0.072mg 0.096mg 0%
Caffeine 0mg 1mg 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 Chocolate milk
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
13%
Chocolate milk
Minerals Daily Need Coverage Score
37%
Raisin
17%
Chocolate milk

Comparison summary

Which food is lower in Cholesterol?
Raisin
Raisin is lower in Cholesterol (difference - 12mg)
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 - 2.046g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $0.6)
Which food is lower in Sugar?
Chocolate milk
Chocolate milk is lower in Sugar (difference - 49.65g)
Which food is lower in glycemic index?
Chocolate milk
Chocolate milk is lower in glycemic index (difference - 19)
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. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.