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Raisin vs. Jalapeño — In-Depth Nutrition Comparison

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What are the differences between raisins and jalapeño?

  • Raisins are higher in copper, iron, potassium, phosphorus, and manganese; however, jalapeño is richer in vitamin C, vitamin E, vitamin A, vitamin B6, and vitamin K.
  • Jalapeño's daily need coverage for vitamin C is 129% more.
  • Jalapeño contains 8 times less iron than raisins. Raisins contain 1.88mg of iron, while jalapeño contains 0.25mg.
  • Jalapeño has a lower glycemic index (32) than raisins (64).

We used Raisins, seedless and Peppers, jalapeno, raw types in this article.

Infographic

Raisin vs Jalapeño 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
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 11% 3.6% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +202%
Contains more IronIron +652%
Contains more CopperCopper +591.3%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +288.5%
Contains more ManganeseManganese +208.2%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -72.7%

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
3
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 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20% 4.1%
Contains more Vitamin B1Vitamin B1 +165%
Contains more Vitamin B2Vitamin B2 +78.6%
Contains more CholineCholine +48%
Contains more Vitamin CVitamin C +5056.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2883.3%
Contains more Vitamin B3Vitamin B3 +67.1%
Contains more Vitamin B5Vitamin B5 +231.6%
Contains more Vitamin B6Vitamin B6 +140.8%
Contains more Vitamin KVitamin K +428.6%
Contains more FolateFolate +440%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Jalapeño DV% diff.
Vitamin C 2.3mg 118.6mg 129%
Fructose 29.68g 2.63g 34%
Copper 0.318mg 0.046mg 30%
Carbs 79.18g 6.5g 24%
Vitamin E 0.12mg 3.58mg 23%
Iron 1.88mg 0.25mg 20%
Vitamin B6 0.174mg 0.419mg 19%
Potassium 749mg 248mg 15%
Calories 299kcal 29kcal 14%
Vitamin K 3.5µg 18.5µg 13%
Phosphorus 101mg 26mg 11%
Manganese 0.299mg 0.097mg 9%
Vitamin A 0µg 54µg 6%
Folate 5µg 27µg 6%
Vitamin B1 0.106mg 0.04mg 6%
Vitamin B5 0.095mg 0.315mg 4%
Protein 3.07g 0.91g 4%
Vitamin B2 0.125mg 0.07mg 4%
Fiber 3.7g 2.8g 4%
Calcium 50mg 12mg 4%
Magnesium 32mg 15mg 4%
Vitamin B3 0.766mg 1.28mg 3%
Polyunsaturated fat 0.037g 0.112g 1%
Starch 2.7g 1%
Zinc 0.22mg 0.14mg 1%
Choline 11.1mg 7.5mg 1%
Fats 0.46g 0.37g 0%
Net carbs 75.48g 3.7g N/A
Sugar 59.19g 4.12g N/A
Sodium 11mg 3mg 0%
Selenium 0.6µg 0.4µg 0%
Saturated fat 0.058g 0.092g 0%
Monounsaturated fat 0.051g 0.029g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-3 - ALA 0.05g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 0.062g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more ProteinProtein +237.4%
Contains more FatsFats +24.3%
Contains more CarbsCarbs +1118.2%
Contains more OtherOther +250.9%
Contains more WaterWater +494.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
2
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
Contains less Sat. FatSaturated fat -37%
Contains more Mono. FatMonounsaturated fat +75.9%
Contains more Poly. FatPolyunsaturated fat +202.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
4
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
36% 64%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 2.63 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1775%
Contains more FructoseFructose +1028.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.