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  6. Raisin vs. Margarine

Raisin vs. Margarine — In-Depth Nutrition Comparison

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A recap on differences between raisins and margarine

  • Raisins are higher in copper, iron, potassium, fiber, phosphorus, and vitamin B6, yet margarine is higher in vitamin K, vitamin A, and vitamin E.
  • Margarine covers your daily saturated fat needs 76% more than raisins.
  • The amount of saturated fat in raisins is lower.
  • The glycemic index of margarine is lower.

Food varieties used in this article are Raisins, seedless and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Raisin vs Margarine 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
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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +4061.1%
Contains more IronIron +3033.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +1920%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -81.8%

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
7
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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +1050%
Contains more Vitamin B1Vitamin B1 +960%
Contains more Vitamin B2Vitamin B2 +237.8%
Contains more Vitamin B3Vitamin B3 +3230.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1833.3%
Contains more FolateFolate +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2557.1%
Contains more CholineCholine +11.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Margarine DV% diff.
Polyunsaturated fat 0.037g 24.302g 162%
Fats 0.46g 80.71g 123%
Monounsaturated fat 0.051g 38.877g 97%
Vitamin A 0µg 819µg 91%
Vitamin K 3.5µg 93µg 75%
Saturated fat 0.058g 15.189g 69%
Vitamin E 0.12mg 9mg 59%
Fructose 29.68g 37%
Copper 0.318mg 0mg 35%
Carbs 79.18g 0.7g 26%
Iron 1.88mg 0.06mg 23%
Potassium 749mg 18mg 22%
Calories 299kcal 717kcal 21%
Fiber 3.7g 0g 15%
Phosphorus 101mg 5mg 14%
Vitamin B6 0.174mg 0.009mg 13%
Manganese 0.299mg 13%
Vitamin B1 0.106mg 0.01mg 8%
Magnesium 32mg 3mg 7%
Vitamin B2 0.125mg 0.037mg 7%
Protein 3.07g 0.16g 6%
Vitamin B3 0.766mg 0.023mg 5%
Calcium 50mg 3mg 5%
Vitamin B12 0µg 0.1µg 4%
Vitamin C 2.3mg 0.2mg 2%
Vitamin B5 0.095mg 2%
Zinc 0.22mg 0mg 2%
Selenium 0.6µg 0µg 1%
Starch 2.7g 1%
Folate 5µg 1µg 1%
Net carbs 75.48g 0.7g N/A
Sugar 59.19g 0g N/A
Sodium 11mg 2mg 0%
Trans fat 0g 14.89g N/A
Choline 11.1mg 12.4mg 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 21.522g 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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +1818.8%
Contains more CarbsCarbs +11211.4%
Contains more FatsFats +17445.7%
~equal in Water ~16.52g
~equal in Other ~1.91g

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +76129.4%
Contains more Poly. FatPolyunsaturated fat +65581.1%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.