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Raisin vs. Olive — In-Depth Nutrition Comparison

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Differences between raisins and olive

  • Raisins have more potassium, phosphorus, vitamin B6, manganese, vitamin B2, and vitamin B1, while olive has more iron, vitamin E, and vitamin A.
  • Olive's daily need coverage for sodium is 31% higher.
  • The amount of sodium in raisins is lower.

The food types used in this comparison are Raisins, seedless and Olives, ripe, canned (small-extra large).

Infographic

Raisin vs Olive 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Raisin
6
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%
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +9262.5%
Contains more CopperCopper +26.7%
Contains more PhosphorusPhosphorus +3266.7%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +1395%
Contains more CalciumCalcium +76%
Contains more IronIron +75.5%
Contains more SeleniumSelenium +50%
~equal in Zinc ~0.22mg

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
8
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%
Olive
2
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +155.6%
Contains more Vitamin B1Vitamin B1 +3433.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1970.3%
Contains more Vitamin B5Vitamin B5 +533.3%
Contains more Vitamin B6Vitamin B6 +1833.3%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1275%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +265.5%
Contains more CarbsCarbs +1164.9%
Contains more FatsFats +2221.7%
Contains more WaterWater +418.4%
Contains more OtherOther +19.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +15366.7%
Contains more Poly. FatPolyunsaturated fat +2362.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Olive DV% diff.
Fructose 29.68g 37%
Sodium 11mg 735mg 31%
Carbs 79.18g 6.26g 24%
Potassium 749mg 8mg 22%
Monounsaturated fat 0.051g 7.888g 20%
Iron 1.88mg 3.3mg 18%
Fats 0.46g 10.68g 16%
Phosphorus 101mg 3mg 14%
Vitamin B6 0.174mg 0.009mg 13%
Manganese 0.299mg 0.02mg 12%
Vitamin B2 0.125mg 0mg 10%
Vitamin E 0.12mg 1.65mg 10%
Calories 299kcal 115kcal 9%
Vitamin B1 0.106mg 0.003mg 9%
Copper 0.318mg 0.251mg 7%
Magnesium 32mg 4mg 7%
Polyunsaturated fat 0.037g 0.911g 6%
Saturated fat 0.058g 1.415g 6%
Vitamin B3 0.766mg 0.037mg 5%
Protein 3.07g 0.84g 4%
Calcium 50mg 88mg 4%
Vitamin C 2.3mg 0.9mg 2%
Vitamin B5 0.095mg 0.015mg 2%
Fiber 3.7g 3.2g 2%
Vitamin K 3.5µg 1.4µg 2%
Vitamin A 0µg 20µg 2%
Selenium 0.6µg 0.9µg 1%
Folate 5µg 0µg 1%
Starch 2.7g 1%
Net carbs 75.48g 3.06g N/A
Sugar 59.19g 0g N/A
Zinc 0.22mg 0.22mg 0%
Choline 11.1mg 10.3mg 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0.026mg 0%
Isoleucine 0.057mg 0.031mg 0%
Leucine 0.096mg 0.05mg 0%
Lysine 0.084mg 0.032mg 0%
Methionine 0.021mg 0.012mg 0%
Phenylalanine 0.065mg 0.029mg 0%
Valine 0.083mg 0.038mg 0%
Histidine 0.072mg 0.023mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Raisin
4%
Olive
Minerals Daily Need Coverage Score
37%
Raisin
35%
Olive

Comparison summary

Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 724mg)
Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 1.357g)
Which food is lower in glycemic index?
Raisin
Raisin is lower in glycemic index (difference - 64)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $2.5)
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 59.19g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.