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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, 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 Sugars.

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
Raisin
1
:
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 Copper - 0.343
Equal in Sodium - 10
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 15% 67% 23% 106% 6% 44% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
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 Copper - 0.343
Equal in Sodium - 10

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 0% 3% 0% 27% 29% 15% 6% 41% 0% 9% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
18%
Raisin
20%
Dried fruit
Carbohydrates
79%
Raisin
63%
Dried fruit
Fats
2%
Raisin
2%
Dried fruit

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1)
Which food contains less Sugars?
Dried fruit
Dried fruit contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Raisin Dried fruit Opinion
Calories 299 241 Raisin
Protein 3.07 3.39 Dried fruit
Fats 0.46 0.51 Dried fruit
Vitamin C 2.3 1 Raisin
Carbs 79.18 62.64 Raisin
Cholesterol 0 0
Vitamin D 0 0
Iron 1.88 2.66 Dried fruit
Calcium 50 55 Dried fruit
Potassium 749 1162 Dried fruit
Magnesium 32 32
Sugars 59.19 53.44 Dried fruit
Fiber 3.7 7.3 Dried fruit
Copper 0.318 0.343 Dried fruit
Zinc 0.22 0.39 Dried fruit
Starch 2.7 0.35 Raisin
Phosphorus 101 71 Raisin
Sodium 11 10 Dried fruit
Vitamin A 0 3604 Dried fruit
Vitamin E 0.12 4.33 Dried fruit
Vitamin D 0 0
Vitamin B1 0.106 0.015 Raisin
Vitamin B2 0.125 0.074 Raisin
Vitamin B3 0.766 2.589 Dried fruit
Vitamin B5 0.095 0.516 Dried fruit
Vitamin B6 0.174 0.143 Raisin
Vitamin B12 0 0
Vitamin K 3.5 3.1 Raisin
Folate 5 10 Dried fruit
Trans Fat 0 Dried fruit
Saturated Fat 0.058 0.017 Dried fruit
Monounsaturated Fat 0.051 0.074 Dried fruit
Polyunsaturated fat 0.037 0.074 Dried fruit
Tryptophan 0.05 0.016 Raisin
Threonine 0.077 0.073 Raisin
Isoleucine 0.057 0.063 Dried fruit
Leucine 0.096 0.105 Dried fruit
Lysine 0.084 0.083 Raisin
Methionine 0.021 0.015 Raisin
Phenylalanine 0.065 0.062 Raisin
Valine 0.083 0.078 Raisin
Histidine 0.072 0.047 Raisin
Fructose 29.68 12.47 Raisin

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 of 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.