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  6. Raisin vs. Cocoa solids

Raisin vs. Cocoa solids — In-Depth Nutrition Comparison

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Summary of differences between raisins and cocoa solids

  • Raisins have less copper, manganese, iron, fiber, magnesium, phosphorus, zinc, selenium, and potassium than cocoa solids.
  • Cocoa solids cover your daily need for copper, 386% more than raisins.
  • Raisins have less saturated fat.
  • The glycemic index of raisins is higher.

These are the specific foods used in this comparison Raisins, seedless and Cocoa, dry powder, unsweetened.

Infographic

Raisin vs Cocoa solids 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
Raisin
1
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -47.6%
Contains more MagnesiumMagnesium +1459.4%
Contains more CalciumCalcium +156%
Contains more PotassiumPotassium +103.5%
Contains more IronIron +637.2%
Contains more CopperCopper +1091.2%
Contains more ZincZinc +2995.5%
Contains more PhosphorusPhosphorus +626.7%
Contains more ManganeseManganese +1183.3%
Contains more SeleniumSelenium +2283.3%

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.
Raisin
Raisin
5
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% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +35.9%
Contains more Vitamin B6Vitamin B6 +47.5%
Contains more Vitamin KVitamin K +40%
Contains more Vitamin B2Vitamin B2 +92.8%
Contains more Vitamin B3Vitamin B3 +185.2%
Contains more Vitamin B5Vitamin B5 +167.4%
Contains more FolateFolate +540%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12mg

All nutrients comparison - raw data values

Nutrient Raisin Cocoa solids DV% diff.
Copper 0.318mg 3.788mg 386%
Manganese 0.299mg 3.837mg 154%
Iron 1.88mg 13.86mg 150%
Fiber 3.7g 37g 133%
Magnesium 32mg 499mg 111%
Phosphorus 101mg 734mg 90%
Zinc 0.22mg 6.81mg 60%
Caffeine 0mg 230mg 58%
Fructose 29.68g 37%
Saturated fat 0.058g 8.07g 36%
Protein 3.07g 19.6g 33%
Selenium 0.6µg 14.3µg 25%
Potassium 749mg 1524mg 23%
Fats 0.46g 13.7g 20%
Monounsaturated fat 0.051g 4.57g 11%
Vitamin B2 0.125mg 0.241mg 9%
Vitamin B3 0.766mg 2.185mg 9%
Calcium 50mg 128mg 8%
Folate 5µg 32µg 7%
Carbs 79.18g 57.9g 7%
Vitamin B6 0.174mg 0.118mg 4%
Calories 299kcal 228kcal 4%
Vitamin B5 0.095mg 0.254mg 3%
Polyunsaturated fat 0.037g 0.44g 3%
Vitamin C 2.3mg 0mg 3%
Vitamin B1 0.106mg 0.078mg 2%
Vitamin K 3.5µg 2.5µg 1%
Starch 2.7g 1%
Net carbs 75.48g 20.9g N/A
Sugar 59.19g 1.75g N/A
Sodium 11mg 21mg 0%
Vitamin E 0.12mg 0.1mg 0%
Choline 11.1mg 12mg 0%
Tryptophan 0.05mg 0.293mg 0%
Threonine 0.077mg 0.776mg 0%
Isoleucine 0.057mg 0.76mg 0%
Leucine 0.096mg 1.189mg 0%
Lysine 0.084mg 0.983mg 0%
Methionine 0.021mg 0.202mg 0%
Phenylalanine 0.065mg 0.941mg 0%
Valine 0.083mg 1.177mg 0%
Histidine 0.072mg 0.339mg 0%
Omega-6 - Gamma-linoleic acid 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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more CarbsCarbs +36.8%
Contains more WaterWater +414.3%
Contains more ProteinProtein +538.4%
Contains more FatsFats +2878.3%
Contains more OtherOther +211.8%

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +8860.8%
Contains more Poly. FatPolyunsaturated fat +1089.2%

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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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.