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  6. Raisin vs. Nectarine

Raisin vs. Nectarine — In-Depth Nutrition Comparison

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How are Raisin and Nectarine different?

  • Raisin has more Copper, Iron, Potassium, Vitamin B6, Phosphorus, Manganese, Fiber, Vitamin B2, Vitamin B1, and Magnesium than Nectarine.
  • Daily need coverage for Copper from Raisin is 26% higher.
  • Raisin contains 7 times more Vitamin B6 than Nectarine. While Raisin contains 0.174mg of Vitamin B6, Nectarine contains only 0.025mg.

Raisins, seedless and Nectarines, raw are the varieties used in this article.

Infographic

Raisin vs Nectarine 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
Nectarine
Nectarine
Contains more Calcium +733.3%
Contains more Iron +571.4%
Contains more Magnesium +255.6%
Contains more Phosphorus +288.5%
Contains more Potassium +272.6%
Contains more Zinc +29.4%
Contains more Copper +269.8%
Contains more Manganese +453.7%
Contains more Selenium +∞%
Contains less Sodium -100%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +733.3%
Contains more Iron +571.4%
Contains more Magnesium +255.6%
Contains more Phosphorus +288.5%
Contains more Potassium +272.6%
Contains more Zinc +29.4%
Contains more Copper +269.8%
Contains more Manganese +453.7%
Contains more Selenium +∞%
Contains less Sodium -100%

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
:
5
Nectarine
Nectarine
Contains more Vitamin B1 +211.8%
Contains more Vitamin B2 +363%
Contains more Vitamin B6 +596%
Contains more Vitamin K +59.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +541.7%
Contains more Vitamin C +134.8%
Contains more Vitamin B3 +46.9%
Contains more Vitamin B5 +94.7%
Equal in Folate - 5
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%
Nectarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin B1 +211.8%
Contains more Vitamin B2 +363%
Contains more Vitamin B6 +596%
Contains more Vitamin K +59.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +541.7%
Contains more Vitamin C +134.8%
Contains more Vitamin B3 +46.9%
Contains more Vitamin B5 +94.7%
Equal in Folate - 5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
4
:
1
Nectarine
Nectarine
Contains more Protein +189.6%
Contains more Fats +43.8%
Contains more Carbs +650.5%
Contains more Other +287.5%
Contains more Water +467.7%
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
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Protein +189.6%
Contains more Fats +43.8%
Contains more Carbs +650.5%
Contains more Other +287.5%
Contains more Water +467.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
0
:
3
Nectarine
Nectarine
Contains less Saturated Fat -56.9%
Contains more Monounsaturated Fat +72.5%
Contains more Polyunsaturated fat +205.4%
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains less Saturated Fat -56.9%
Contains more Monounsaturated Fat +72.5%
Contains more Polyunsaturated fat +205.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
Raisin
3
:
1
Nectarine
Nectarine
Contains more Starch +3757.1%
Contains more Glucose +1667.5%
Contains more Fructose +2066.4%
Contains more Sucrose +982.2%
Raisin
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Nectarine
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +3757.1%
Contains more Glucose +1667.5%
Contains more Fructose +2066.4%
Contains more Sucrose +982.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Nectarine Opinion
Net carbs 75.48g 8.85g Raisin
Protein 3.07g 1.06g Raisin
Fats 0.46g 0.32g Raisin
Carbs 79.18g 10.55g Raisin
Calories 299kcal 44kcal Raisin
Starch 2.7g 0.07g Raisin
Fructose 29.68g 1.37g Raisin
Sugar 59.19g 7.89g Nectarine
Fiber 3.7g 1.7g Raisin
Calcium 50mg 6mg Raisin
Iron 1.88mg 0.28mg Raisin
Magnesium 32mg 9mg Raisin
Phosphorus 101mg 26mg Raisin
Potassium 749mg 201mg Raisin
Sodium 11mg 0mg Nectarine
Zinc 0.22mg 0.17mg Raisin
Copper 0.318mg 0.086mg Raisin
Manganese 0.299mg 0.054mg Raisin
Selenium 0.6µg 0µg Raisin
Vitamin A 0IU 332IU Nectarine
Vitamin A RAE 0µg 17µg Nectarine
Vitamin E 0.12mg 0.77mg Nectarine
Vitamin C 2.3mg 5.4mg Nectarine
Vitamin B1 0.106mg 0.034mg Raisin
Vitamin B2 0.125mg 0.027mg Raisin
Vitamin B3 0.766mg 1.125mg Nectarine
Vitamin B5 0.095mg 0.185mg Nectarine
Vitamin B6 0.174mg 0.025mg Raisin
Folate 5µg 5µg
Vitamin K 3.5µg 2.2µg Raisin
Tryptophan 0.05mg 0.005mg Raisin
Threonine 0.077mg 0.009mg Raisin
Isoleucine 0.057mg 0.009mg Raisin
Leucine 0.096mg 0.014mg Raisin
Lysine 0.084mg 0.016mg Raisin
Methionine 0.021mg 0.006mg Raisin
Phenylalanine 0.065mg 0.021mg Raisin
Valine 0.083mg 0.013mg Raisin
Histidine 0.072mg 0.008mg Raisin
Saturated Fat 0.058g 0.025g Nectarine
Monounsaturated Fat 0.051g 0.088g Nectarine
Polyunsaturated fat 0.037g 0.113g Nectarine
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 Nectarine
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
10%
Nectarine
Minerals Daily Need Coverage Score
37%
Raisin
9%
Nectarine

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 51.3g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 21)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.