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  6. Raisin vs. Palm oil

Raisin vs. Palm oil — In-Depth Nutrition Comparison

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Summary of differences between Raisin and Palm oil

  • Raisin has more Copper, Iron, Potassium, Fiber, Phosphorus, Vitamin B6, Vitamin B2, and Vitamin B1, however, Palm oil is higher in Vitamin E .
  • Palm oil covers your daily need of Saturated Fat 246% more than Raisin.
  • Raisin has less Saturated Fat.

These are the specific foods used in this comparison Raisins, seedless and Oil, palm.

Infographic

Raisin vs Palm oil 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
Palm oil
Palm oil
Contains more Calcium +∞%
Contains more Iron +18700%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
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%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +18700%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
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
8
:
2
Palm oil
Palm oil
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +13183.3%
Contains more Vitamin K +128.6%
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%
Palm oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +13183.3%
Contains more Vitamin K +128.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
4
:
1
Palm oil
Palm oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +21639.1%
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
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +21639.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
:
2
Palm oil
Palm oil
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +72449%
Contains more Polyunsaturated fat +25035.1%
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +72449%
Contains more Polyunsaturated fat +25035.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Palm oil Opinion
Net carbs 75.48g 0g Raisin
Protein 3.07g 0g Raisin
Fats 0.46g 100g Palm oil
Carbs 79.18g 0g Raisin
Calories 299kcal 884kcal Palm oil
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 59.19g 0g Palm oil
Fiber 3.7g 0g Raisin
Calcium 50mg 0mg Raisin
Iron 1.88mg 0.01mg Raisin
Magnesium 32mg 0mg Raisin
Phosphorus 101mg 0mg Raisin
Potassium 749mg 0mg Raisin
Sodium 11mg 0mg Palm oil
Zinc 0.22mg 0mg Raisin
Copper 0.318mg 0mg Raisin
Manganese 0.299mg Raisin
Selenium 0.6µg 0µg Raisin
Vitamin E 0.12mg 15.94mg Palm oil
Vitamin C 2.3mg 0mg Raisin
Vitamin B1 0.106mg 0mg Raisin
Vitamin B2 0.125mg 0mg Raisin
Vitamin B3 0.766mg 0mg Raisin
Vitamin B5 0.095mg 0mg Raisin
Vitamin B6 0.174mg 0mg Raisin
Folate 5µg 0µg Raisin
Vitamin K 3.5µg 8µg Palm oil
Tryptophan 0.05mg 0mg Raisin
Threonine 0.077mg 0mg Raisin
Isoleucine 0.057mg 0mg Raisin
Leucine 0.096mg 0mg Raisin
Lysine 0.084mg 0mg Raisin
Methionine 0.021mg 0mg Raisin
Phenylalanine 0.065mg 0mg Raisin
Valine 0.083mg 0mg Raisin
Histidine 0.072mg 0mg Raisin
Saturated Fat 0.058g 49.3g Raisin
Monounsaturated Fat 0.051g 37g Palm oil
Polyunsaturated fat 0.037g 9.3g Palm oil
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 Palm oil
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
28%
Palm oil
Minerals Daily Need Coverage Score
37%
Raisin
0%
Palm oil

Comparison summary

Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 49.242g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 59.19g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 64)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.