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  6. Raisin vs. Salmon raw

Raisin vs. Salmon raw — In-Depth Nutrition Comparison

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The main differences between raisins and salmon raw

  • Raisins are richer in fiber and iron, yet salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, and phosphorus.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw has a lower glycemic index than raisins.

Food types used in this article are Raisins, seedless and Fish, salmon, Atlantic, wild, raw.

Infographic

Raisin vs Salmon raw 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
6
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +52.9%
Contains more IronIron +135%
Contains more CopperCopper +27.2%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +1768.8%
Contains more ZincZinc +190.9%
Contains more PhosphorusPhosphorus +98%
Contains more SeleniumSelenium +5983.3%
~equal in Magnesium ~29mg

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
4
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +113.2%
Contains more Vitamin B2Vitamin B2 +204%
Contains more Vitamin B3Vitamin B3 +926.1%
Contains more Vitamin B5Vitamin B5 +1651.6%
Contains more Vitamin B6Vitamin B6 +370.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +400%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Raisin Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 0.6µg 36.5µg 65%
Vitamin B6 0.174mg 0.818mg 50%
Vitamin B3 0.766mg 7.86mg 44%
Fructose 29.68g 37%
Protein 3.07g 19.84g 34%
Vitamin B5 0.095mg 1.664mg 31%
Carbs 79.18g 0g 26%
Vitamin B2 0.125mg 0.38mg 20%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.037g 2.539g 17%
Fiber 3.7g 0g 15%
Iron 1.88mg 0.8mg 14%
Phosphorus 101mg 200mg 14%
Manganese 0.299mg 0.016mg 12%
Vitamin B1 0.106mg 0.226mg 10%
Fats 0.46g 6.34g 9%
Calories 299kcal 142kcal 8%
Copper 0.318mg 0.25mg 8%
Potassium 749mg 490mg 8%
Folate 5µg 25µg 5%
Monounsaturated fat 0.051g 2.103g 5%
Zinc 0.22mg 0.64mg 4%
Calcium 50mg 12mg 4%
Saturated fat 0.058g 0.981g 4%
Vitamin C 2.3mg 0mg 3%
Vitamin K 3.5µg 3%
Choline 11.1mg 2%
Vitamin A 0µg 12µg 1%
Vitamin E 0.12mg 1%
Sodium 11mg 44mg 1%
Starch 2.7g 1%
Magnesium 32mg 29mg 1%
Net carbs 75.48g 0g N/A
Sugar 59.19g N/A
Tryptophan 0.05mg 0.222mg 0%
Threonine 0.077mg 0.87mg 0%
Isoleucine 0.057mg 0.914mg 0%
Leucine 0.096mg 1.613mg 0%
Lysine 0.084mg 1.822mg 0%
Methionine 0.021mg 0.587mg 0%
Phenylalanine 0.065mg 0.775mg 0%
Valine 0.083mg 1.022mg 0%
Histidine 0.072mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
1
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% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +546.3%
Contains more FatsFats +1278.3%
Contains more WaterWater +343.9%
Contains more OtherOther +186%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +4023.5%
Contains more Poly. FatPolyunsaturated fat +6762.2%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.