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  6. Raisin vs. Fruit preserves

Raisin vs. Fruit preserves — In-Depth Nutrition Comparison

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A recap on differences between Raisin and Fruit preserves

  • Raisin is higher in Copper, Potassium, Iron, Vitamin B6, Phosphorus, Manganese, Fiber, Vitamin B1, and Magnesium, yet Fruit preserves are higher in Vitamin C.
  • Raisin covers your daily Copper needs 24% more than Fruit preserves.
  • Raisin contains 10 times more Potassium than Fruit preserves. While Raisin contains 749mg of Potassium, Fruit preserves contain only 77mg.

Food varieties used in this article are Raisins, seedless and Jams and preserves.

Infographic

Raisin vs Fruit preserves 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
9
:
1
Fruit preserves
Fruit preserves
Contains more Calcium +150%
Contains more Iron +283.7%
Contains more Magnesium +700%
Contains more Phosphorus +431.6%
Contains more Potassium +872.7%
Contains less Sodium -65.6%
Contains more Zinc +266.7%
Contains more Copper +218%
Contains more Manganese +647.5%
Contains more Selenium +233.3%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Fruit preserves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 19% 3% 9% 7% 5% 2% 34% 6% 11%
Contains more Calcium +150%
Contains more Iron +283.7%
Contains more Magnesium +700%
Contains more Phosphorus +431.6%
Contains more Potassium +872.7%
Contains less Sodium -65.6%
Contains more Zinc +266.7%
Contains more Copper +218%
Contains more Manganese +647.5%
Contains more Selenium +233.3%

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
6
:
2
Fruit preserves
Fruit preserves
Contains more Vitamin B1 +562.5%
Contains more Vitamin B2 +64.5%
Contains more Vitamin B3 +2027.8%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +770%
Contains more Vitamin K +∞%
Contains more Vitamin C +282.6%
Contains more Folate +120%
Equal in Vitamin E - 0.12
Raisin
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%
Fruit preserves
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% 30% 4% 18% 1% 2% 5% 9% 0% 0%
Contains more Vitamin B1 +562.5%
Contains more Vitamin B2 +64.5%
Contains more Vitamin B3 +2027.8%
Contains more Vitamin B5 +375%
Contains more Vitamin B6 +770%
Contains more Vitamin K +∞%
Contains more Vitamin C +282.6%
Contains more Folate +120%
Equal in Vitamin E - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
4
:
1
Fruit preserves
Fruit preserves
Contains more Protein +729.7%
Contains more Fats +557.1%
Contains more Carbs +15%
Contains more Other +708.7%
Contains more Water +97.5%
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Fruit preserves
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more Protein +729.7%
Contains more Fats +557.1%
Contains more Carbs +15%
Contains more Other +708.7%
Contains more Water +97.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
2
:
1
Fruit preserves
Fruit preserves
Contains more Monounsaturated Fat +34.2%
Contains more Polyunsaturated fat +∞%
Contains less Saturated Fat -82.8%
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Fruit preserves
21% 79%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.038 g
Polyunsaturated fat: 0 g
Contains more Monounsaturated Fat +34.2%
Contains more Polyunsaturated fat +∞%
Contains less Saturated Fat -82.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raisin Fruit preserves
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Raisin Fruit preserves Opinion
Net carbs 75.48g 67.76g Raisin
Protein 3.07g 0.37g Raisin
Fats 0.46g 0.07g Raisin
Carbs 79.18g 68.86g Raisin
Calories 299kcal 278kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 59.19g 48.5g Fruit preserves
Fiber 3.7g 1.1g Raisin
Calcium 50mg 20mg Raisin
Iron 1.88mg 0.49mg Raisin
Magnesium 32mg 4mg Raisin
Phosphorus 101mg 19mg Raisin
Potassium 749mg 77mg Raisin
Sodium 11mg 32mg Raisin
Zinc 0.22mg 0.06mg Raisin
Copper 0.318mg 0.1mg Raisin
Manganese 0.299mg 0.04mg Raisin
Selenium 0.6µg 2µg Fruit preserves
Vitamin E 0.12mg 0.12mg
Vitamin C 2.3mg 8.8mg Fruit preserves
Vitamin B1 0.106mg 0.016mg Raisin
Vitamin B2 0.125mg 0.076mg Raisin
Vitamin B3 0.766mg 0.036mg Raisin
Vitamin B5 0.095mg 0.02mg Raisin
Vitamin B6 0.174mg 0.02mg Raisin
Folate 5µg 11µg Fruit preserves
Vitamin K 3.5µg 0µg Raisin
Tryptophan 0.05mg 0.008mg Raisin
Threonine 0.077mg 0.023mg Raisin
Isoleucine 0.057mg 0.017mg Raisin
Leucine 0.096mg 0.037mg Raisin
Lysine 0.084mg 0.03mg Raisin
Methionine 0.021mg 0.001mg Raisin
Phenylalanine 0.065mg 0.021mg Raisin
Valine 0.083mg 0.021mg Raisin
Histidine 0.072mg 0.014mg Raisin
Saturated Fat 0.058g 0.01g Fruit preserves
Monounsaturated Fat 0.051g 0.038g Raisin
Polyunsaturated fat 0.037g 0g Raisin
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Fruit preserves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Raisin
6%
Fruit preserves
Minerals Daily Need Coverage Score
37%
Raisin
10%
Fruit preserves

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 21mg)
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Fruit preserves
Fruit preserves is lower in Sugar (difference - 10.69g)
Which food is lower in Saturated Fat?
Fruit preserves
Fruit preserves is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Fruit preserves
Fruit preserves is lower in glycemic index (difference - 13)
Which food is cheaper?
Fruit preserves
Fruit preserves is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.