Raisin vs. Chokecherries — In-Depth Nutrition Comparison
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What are the differences between raisins and chokecherries?
- Raisins are higher in copper, iron, potassium, phosphorus, vitamin B1, and vitamin B2; however, chokecherries are richer in fiber and vitamin K.
- Chokecherries' daily need coverage for fiber is 53% more.
- Chokecherries contain 5 times less iron than raisins. Raisins contain 1.88mg of iron, while chokecherries contain 0.4mg.
We used Raisins, seedless and Chokecherries, raw, pitted (Shoshone Bannock) types in this article.
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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.
| Contains more MagnesiumMagnesium | +52.4% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +142.4% |
| Contains more IronIron | +370% |
| Contains more CopperCopper | +367.6% |
| Contains more ZincZinc | +15.8% |
| Contains more PhosphorusPhosphorus | +124.4% |
| Contains more ManganeseManganese | +55.7% |
| Contains less SodiumSodium | -81.8% |
| Contains more SeleniumSelenium | +183.3% |
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.
| Contains more Vitamin CVitamin C | +228.6% |
| Contains more Vitamin B1Vitamin B1 | +265.5% |
| Contains more Vitamin B2Vitamin B2 | +115.5% |
| Contains more Vitamin B3Vitamin B3 | +14% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +525% |
| Contains more Vitamin B5Vitamin B5 | +247.4% |
| Contains more Vitamin B6Vitamin B6 | +10.9% |
| Contains more Vitamin KVitamin K | +737.1% |
| Contains more FolateFolate | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.07 g
Fats:
0.46 g
Carbs:
79.18 g
Water:
15.43 g
Other:
1.86 g
Protein:
2.89 g
Fats:
0.98 g
Carbs:
33.88 g
Water:
61.5 g
Other:
0.75 g
| Contains more CarbsCarbs | +133.7% |
| Contains more OtherOther | +148% |
| Contains more FatsFats | +113% |
| Contains more WaterWater | +298.6% |
~equal in
Protein
~2.89g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0.87 g
Sucrose:
0 g
Glucose:
8.85 g
Fructose:
5.38 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +210.3% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +213.6% |
| Contains more FructoseFructose | +451.7% |
~equal in
Lactose
~0g
~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.
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 3.7g | 17g | 53% |
| Fructose | 29.68g | 5.38g | 30% |
| Copper | 0.318mg | 0.068mg | 28% |
| Vitamin K | 3.5µg | 29.3µg | 22% |
| Iron | 1.88mg | 0.4mg | 19% |
| Carbs | 79.18g | 33.88g | 15% |
| Potassium | 749mg | 309mg | 13% |
| Phosphorus | 101mg | 45mg | 8% |
| Calories | 299kcal | 156kcal | 7% |
| Vitamin B1 | 0.106mg | 0.029mg | 6% |
| Vitamin B2 | 0.125mg | 0.058mg | 5% |
| Manganese | 0.299mg | 0.192mg | 5% |
| Vitamin B5 | 0.095mg | 0.33mg | 5% |
| Vitamin E | 0.12mg | 0.75mg | 4% |
| Magnesium | 32mg | 21mg | 3% |
| Vitamin C | 2.3mg | 0.7mg | 2% |
| Choline | 11.1mg | 2% | |
| Selenium | 0.6µg | 1.7µg | 2% |
| Calcium | 50mg | 40mg | 1% |
| Fats | 0.46g | 0.98g | 1% |
| Starch | 2.7g | 0.87g | 1% |
| Folate | 5µg | 10µg | 1% |
| Vitamin B3 | 0.766mg | 0.672mg | 1% |
| Vitamin B6 | 0.174mg | 0.193mg | 1% |
| Protein | 3.07g | 2.89g | 0% |
| Net carbs | 75.48g | 16.88g | N/A |
| Sugar | 59.19g | 14.22g | N/A |
| Zinc | 0.22mg | 0.19mg | 0% |
| Sodium | 11mg | 2mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Saturated fat | 0.058g | 0% | |
| Monounsaturated fat | 0.051g | 0% | |
| Polyunsaturated fat | 0.037g | 0% | |
| 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-6 - Gamma-linoleic acid | 0.001g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
37%
15%
Comparison summary
Which food is richer in minerals?
Raisin is relatively richer in minerals
Which food is lower in Cholesterol?
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Chokecherries is lower in Sugar (difference - 44.97g)
Which food contains less Sodium?
Chokecherries contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Chokecherries is lower in Saturated fat (difference - 0.058g)
Which food is lower in glycemic index?
Chokecherries is lower in glycemic index (difference - 64)
Which food is cheaper?
Chokecherries is cheaper (difference - $1)
Which food is richer in vitamins?
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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.