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Raisin vs Dried fruit - In-Depth Nutrition Comparison

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Significant differences between Raisin and Dried fruit

  • Raisin has more Vitamin B1, however Dried fruit is richer in Vitamin E , Vitamin A RAE, Fiber, Potassium, Vitamin B3, Iron, and Vitamin B5.
  • Dried fruit covers your daily Vitamin E needs 28% more than Raisin.
  • Dried fruit has 7 times less Vitamin B1 than Raisin. Raisin has 0.106mg of Vitamin B1, while Dried fruit has 0.015mg.
  • Dried fruit contains less Sugar.

Specific food types used in this comparison are Raisins, seedless and Apricots, dried, sulfured, uncooked.

Infographic

Raisin vs Dried fruit 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 Phosphorus +42.3%
Contains more Iron +41.5%
Contains more Potassium +55.1%
Contains more Zinc +77.3%
Equal in Calcium - 55
Equal in Magnesium - 32
Equal in Sodium - 10
Equal in Copper - 0.343
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Contains more Phosphorus +42.3%
Contains more Iron +41.5%
Contains more Potassium +55.1%
Contains more Zinc +77.3%
Equal in Calcium - 55
Equal in Magnesium - 32
Equal in Sodium - 10
Equal in Copper - 0.343

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
5
:
Contains more Vitamin C +130%
Contains more Vitamin B1 +606.7%
Contains more Vitamin B2 +68.9%
Contains more Vitamin B6 +21.7%
Contains more Vitamin K +12.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +3508.3%
Contains more Vitamin B3 +238%
Contains more Vitamin B5 +443.2%
Contains more Folate +100%
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 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin C +130%
Contains more Vitamin B1 +606.7%
Contains more Vitamin B2 +68.9%
Contains more Vitamin B6 +21.7%
Contains more Vitamin K +12.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +3508.3%
Contains more Vitamin B3 +238%
Contains more Vitamin B5 +443.2%
Contains more Folate +100%

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 Dried fruit
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raisin Dried fruit Opinion
Net carbs 75.48g 55.34g Raisin
Protein 3.07g 3.39g Dried fruit
Fats 0.46g 0.51g Dried fruit
Carbs 79.18g 62.64g Raisin
Calories 299kcal 241kcal Raisin
Starch 2.7g 0.35g Raisin
Fructose 29.68g 12.47g Raisin
Sugar 59.19g 53.44g Dried fruit
Fiber 3.7g 7.3g Dried fruit
Calcium 50mg 55mg Dried fruit
Iron 1.88mg 2.66mg Dried fruit
Magnesium 32mg 32mg
Phosphorus 101mg 71mg Raisin
Potassium 749mg 1162mg Dried fruit
Sodium 11mg 10mg Dried fruit
Zinc 0.22mg 0.39mg Dried fruit
Copper 0.318mg 0.343mg Dried fruit
Vitamin A 0IU 3604IU Dried fruit
Vitamin E 0.12mg 4.33mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.3mg 1mg Raisin
Vitamin B1 0.106mg 0.015mg Raisin
Vitamin B2 0.125mg 0.074mg Raisin
Vitamin B3 0.766mg 2.589mg Dried fruit
Vitamin B5 0.095mg 0.516mg Dried fruit
Vitamin B6 0.174mg 0.143mg Raisin
Folate 5µg 10µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 3.5µg 3.1µg Raisin
Tryptophan 0.05mg 0.016mg Raisin
Threonine 0.077mg 0.073mg Raisin
Isoleucine 0.057mg 0.063mg Dried fruit
Leucine 0.096mg 0.105mg Dried fruit
Lysine 0.084mg 0.083mg Raisin
Methionine 0.021mg 0.015mg Raisin
Phenylalanine 0.065mg 0.062mg Raisin
Valine 0.083mg 0.078mg Raisin
Histidine 0.072mg 0.047mg Raisin
Cholesterol 0mg 0mg
Trans Fat 0g g Dried fruit
Saturated Fat 0.058g 0.017g Dried fruit
Monounsaturated Fat 0.051g 0.074g Dried fruit
Polyunsaturated fat 0.037g 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Dried fruit
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
38
Dried fruit
Mineral Summary Score
41
Raisin
50
Dried fruit

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
20%
Dried fruit
Carbohydrates
79%
Raisin
63%
Dried fruit
Fats
2%
Raisin
2%
Dried fruit

Comparison summary

Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1)
Which food is lower in Sugar?
Dried fruit
Dried fruit is lower in Sugar (difference - 5.75g)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.