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Raisin vs Clementine - In-Depth Nutrition Comparison

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Differences between Raisin and Clementine

  • Raisin has more Copper, Iron, Potassium, Manganese, Phosphorus, Fiber, Vitamin B6, Vitamin B2, and Magnesium, while Clementine has more Vitamin C.
  • Clementine's daily need coverage for Vitamin C is 52% higher.
  • Clementine contains 13 times less Iron than Raisin. Raisin contains 1.88mg of Iron, while Clementine contains 0.14mg.

The food types used in this comparison are Raisins, seedless and Clementines, raw.

Infographic

Raisin vs Clementine 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +66.7%
Contains more Iron +1242.9%
Contains more Magnesium +220%
Contains more Phosphorus +381%
Contains more Potassium +323.2%
Contains more Zinc +266.7%
Contains more Copper +639.5%
Contains less Sodium -90.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 6% 8% 9% 16% 1% 2% 15%
Contains more Calcium +66.7%
Contains more Iron +1242.9%
Contains more Magnesium +220%
Contains more Phosphorus +381%
Contains more Potassium +323.2%
Contains more Zinc +266.7%
Contains more Copper +639.5%
Contains less Sodium -90.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Raisin
7
:
Contains more Vitamin B1 +23.3%
Contains more Vitamin B2 +316.7%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B6 +132%
Contains more Vitamin K +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin C +2021.7%
Contains more Vitamin B5 +58.9%
Contains more Folate +380%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 163% 22% 7% 12% 10% 18% 18% 0% 0%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B2 +316.7%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B6 +132%
Contains more Vitamin K +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin C +2021.7%
Contains more Vitamin B5 +58.9%
Contains more Folate +380%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Raisin Clementine
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raisin Clementine Opinion
Net carbs 75.48g 10.32g Raisin
Protein 3.07g 0.85g Raisin
Fats 0.46g 0.15g Raisin
Carbs 79.18g 12.02g Raisin
Calories 299kcal 47kcal Raisin
Starch 2.7g 0g Raisin
Fructose 29.68g 1.64g Raisin
Sugar 59.19g 9.18g Clementine
Fiber 3.7g 1.7g Raisin
Calcium 50mg 30mg Raisin
Iron 1.88mg 0.14mg Raisin
Magnesium 32mg 10mg Raisin
Phosphorus 101mg 21mg Raisin
Potassium 749mg 177mg Raisin
Sodium 11mg 1mg Clementine
Zinc 0.22mg 0.06mg Raisin
Copper 0.318mg 0.043mg Raisin
Vitamin A 0IU IU Raisin
Vitamin E 0.12mg 0.2mg Clementine
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.3mg 48.8mg Clementine
Vitamin B1 0.106mg 0.086mg Raisin
Vitamin B2 0.125mg 0.03mg Raisin
Vitamin B3 0.766mg 0.636mg Raisin
Vitamin B5 0.095mg 0.151mg Clementine
Vitamin B6 0.174mg 0.075mg Raisin
Folate 5µg 24µg Clementine
Vitamin B12 0µg µg Raisin
Vitamin K 3.5µg 0µg Raisin
Tryptophan 0.05mg mg Raisin
Threonine 0.077mg mg Raisin
Isoleucine 0.057mg mg Raisin
Leucine 0.096mg mg Raisin
Lysine 0.084mg mg Raisin
Methionine 0.021mg mg Raisin
Phenylalanine 0.065mg mg Raisin
Valine 0.083mg mg Raisin
Histidine 0.072mg mg Raisin
Cholesterol 0mg mg Clementine
Trans Fat 0g 0g
Saturated Fat 0.058g g Clementine
Monounsaturated Fat 0.051g g Raisin
Polyunsaturated fat 0.037g g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Clementine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Raisin
21
Clementine
Mineral Summary Score
41
Raisin
8
Clementine

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Raisin
5%
Clementine
Carbohydrates
79%
Raisin
12%
Clementine
Fats
2%
Raisin
1%
Clementine

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Clementine
Clementine is lower in Sugar (difference - 50.01g)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Clementine
Clementine is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Clementine
Clementine is lower in glycemic index (difference - 17)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $1)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.