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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.

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Raisin vs Nectarine infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Raisin
7
:
Contains more Iron +571.4%
Contains more Calcium +733.3%
Contains more Potassium +272.6%
Contains more Magnesium +255.6%
Contains more Copper +269.8%
Contains more Zinc +29.4%
Contains more Phosphorus +288.5%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 15% 67% 23% 106% 6% 44% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 2% 18% 7% 29% 5% 12% 0%
Contains more Iron +571.4%
Contains more Calcium +733.3%
Contains more Potassium +272.6%
Contains more Magnesium +255.6%
Contains more Copper +269.8%
Contains more Zinc +29.4%
Contains more Phosphorus +288.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Raisin
4
:
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 C +134.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +541.7%
Contains more Vitamin B3 +46.9%
Contains more Vitamin B5 +94.7%
Equal in Folate - 5
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 0% 3% 0% 27% 29% 15% 6% 41% 0% 9% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 20% 16% 0% 9% 7% 22% 12% 6% 0% 6% 4%
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 C +134.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +541.7%
Contains more Vitamin B3 +46.9%
Contains more Vitamin B5 +94.7%
Equal in Folate - 5

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Raisin
10
Nectarine
Mineral Summary Score
41
Raisin
10
Nectarine

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
18%
Raisin
6%
Nectarine
Carbohydrates
79%
Raisin
11%
Nectarine
Fats
2%
Raisin
1%
Nectarine

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Raisin Nectarine
Rich in minerals ok
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Raisin Nectarine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food contains less Sugars?
Nectarine
Nectarine contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Raisin Nectarine Opinion
Calories 299 44 Raisin
Protein 3.07 1.06 Raisin
Fats 0.46 0.32 Raisin
Vitamin C 2.3 5.4 Nectarine
Carbs 79.18 10.55 Raisin
Cholesterol 0 0
Vitamin D 0 0
Iron 1.88 0.28 Raisin
Calcium 50 6 Raisin
Potassium 749 201 Raisin
Magnesium 32 9 Raisin
Sugars 59.19 7.89 Nectarine
Fiber 3.7 1.7 Raisin
Copper 0.318 0.086 Raisin
Zinc 0.22 0.17 Raisin
Starch 2.7 0.07 Raisin
Phosphorus 101 26 Raisin
Sodium 11 0 Nectarine
Vitamin A 0 332 Nectarine
Vitamin E 0.12 0.77 Nectarine
Vitamin D 0 0
Vitamin B1 0.106 0.034 Raisin
Vitamin B2 0.125 0.027 Raisin
Vitamin B3 0.766 1.125 Nectarine
Vitamin B5 0.095 0.185 Nectarine
Vitamin B6 0.174 0.025 Raisin
Vitamin B12 0 0
Vitamin K 3.5 2.2 Raisin
Folate 5 5
Trans Fat 0 0
Saturated Fat 0.058 0.025 Nectarine
Monounsaturated Fat 0.051 0.088 Nectarine
Polyunsaturated fat 0.037 0.113 Nectarine
Tryptophan 0.05 0.005 Raisin
Threonine 0.077 0.009 Raisin
Isoleucine 0.057 0.009 Raisin
Leucine 0.096 0.014 Raisin
Lysine 0.084 0.016 Raisin
Methionine 0.021 0.006 Raisin
Phenylalanine 0.065 0.021 Raisin
Valine 0.083 0.013 Raisin
Histidine 0.072 0.008 Raisin
Fructose 29.68 1.37 Raisin

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.