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  6. Raisin vs. Marshmallow

Raisin vs. Marshmallow — In-Depth Nutrition Comparison

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The main differences between raisins and marshmallow

  • Raisins are richer than marshmallow in copper, potassium, iron, fiber, phosphorus, vitamin B6, manganese, vitamin B2, vitamin B1, and magnesium.
  • Daily need coverage for copper for raisins is 25% higher.
  • Raisins contain 150 times more potassium than marshmallow. Raisins contain 749mg of potassium, while marshmallow contains 5mg.

Food types used in this article are Raisins, seedless and Candies, marshmallows.

Infographic

Raisin vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +14880%
Contains more IronIron +717.4%
Contains more CopperCopper +227.8%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +1162.5%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +3637.5%
Contains more SeleniumSelenium +183.3%

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
10
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% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +10500%
Contains more Vitamin B2Vitamin B2 +12400%
Contains more Vitamin B3Vitamin B3 +882.1%
Contains more Vitamin B5Vitamin B5 +1800%
Contains more Vitamin B6Vitamin B6 +5700%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +11000%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Marshmallow DV% diff.
Fructose 29.68g 37%
Copper 0.318mg 0.097mg 25%
Potassium 749mg 5mg 22%
Iron 1.88mg 0.23mg 21%
Fiber 3.7g 0.1g 14%
Manganese 0.299mg 0.008mg 13%
Phosphorus 101mg 8mg 13%
Vitamin B6 0.174mg 0.003mg 13%
Vitamin B2 0.125mg 0.001mg 10%
Vitamin B1 0.106mg 0.001mg 9%
Magnesium 32mg 2mg 7%
Calcium 50mg 3mg 5%
Vitamin B3 0.766mg 0.078mg 4%
Vitamin K 3.5µg 0µg 3%
Sodium 11mg 80mg 3%
Vitamin C 2.3mg 0mg 3%
Protein 3.07g 1.8g 3%
Zinc 0.22mg 0.04mg 2%
Choline 11.1mg 0.1mg 2%
Vitamin B5 0.095mg 0.005mg 2%
Selenium 0.6µg 1.7µg 2%
Folate 5µg 1µg 1%
Calories 299kcal 318kcal 1%
Vitamin E 0.12mg 0mg 1%
Carbs 79.18g 81.3g 1%
Starch 2.7g 1%
Fats 0.46g 0.2g 0%
Net carbs 75.48g 81.2g N/A
Sugar 59.19g 57.56g N/A
Saturated fat 0.058g 0.056g 0%
Monounsaturated fat 0.051g 0.08g 0%
Polyunsaturated fat 0.037g 0.047g 0%
Tryptophan 0.05mg 0mg 0%
Threonine 0.077mg 0.035mg 0%
Isoleucine 0.057mg 0.028mg 0%
Leucine 0.096mg 0.066mg 0%
Lysine 0.084mg 0.077mg 0%
Methionine 0.021mg 0.015mg 0%
Phenylalanine 0.065mg 0.042mg 0%
Valine 0.083mg 0.05mg 0%
Histidine 0.072mg 0.017mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +70.6%
Contains more FatsFats +130%
Contains more OtherOther +520%
~equal in Carbs ~81.3g
~equal in Water ~16.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
0
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +56.9%
Contains more Poly. FatPolyunsaturated fat +27%
~equal in Saturated fat ~0.056g

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.