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Raisin vs Purple mangosteen - In-Depth Nutrition Comparison

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A recap on differences between Raisin and Purple mangosteen

  • Raisin is higher in Copper, Potassium, Iron, Phosphorus, Vitamin B6, Manganese, Fiber, and Vitamin B2, yet Purple mangosteen is higher in Folate.
  • Raisin covers your daily Copper needs 28% more than Purple mangosteen.
  • Raisin contains 16 times more Potassium than Purple mangosteen. While Raisin contains 749mg of Potassium, Purple mangosteen contains only 48mg.

Food varieties used in this article are Raisins, seedless and Mangosteen, canned, syrup pack.

Infographic

Raisin vs Purple mangosteen 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
Contains more Calcium +316.7%
Contains more Iron +526.7%
Contains more Magnesium +146.2%
Contains more Phosphorus +1162.5%
Contains more Potassium +1460.4%
Contains more Copper +360.9%
Contains less Sodium -36.4%
Equal in Zinc - 0.21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 12% 10% 4% 5% 1% 6% 24%
Contains more Calcium +316.7%
Contains more Iron +526.7%
Contains more Magnesium +146.2%
Contains more Phosphorus +1162.5%
Contains more Potassium +1460.4%
Contains more Copper +360.9%
Contains less Sodium -36.4%
Equal in Zinc - 0.21

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
7
:
Contains more Vitamin B1 +96.3%
Contains more Vitamin B2 +131.5%
Contains more Vitamin B3 +167.8%
Contains more Vitamin B5 +196.9%
Contains more Vitamin B6 +866.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +26.1%
Contains more Folate +520%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 10% 14% 13% 6% 2% 5% 24% 0% 0%
Contains more Vitamin B1 +96.3%
Contains more Vitamin B2 +131.5%
Contains more Vitamin B3 +167.8%
Contains more Vitamin B5 +196.9%
Contains more Vitamin B6 +866.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +26.1%
Contains more Folate +520%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Raisin Purple mangosteen
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Raisin Purple mangosteen Opinion
Net carbs 75.48g 16.11g Raisin
Protein 3.07g 0.41g Raisin
Fats 0.46g 0.58g Purple mangosteen
Carbs 79.18g 17.91g Raisin
Calories 299kcal 73kcal Raisin
Starch 2.7g g Raisin
Fructose 29.68g g Raisin
Sugar 59.19g g Purple mangosteen
Fiber 3.7g 1.8g Raisin
Calcium 50mg 12mg Raisin
Iron 1.88mg 0.3mg Raisin
Magnesium 32mg 13mg Raisin
Phosphorus 101mg 8mg Raisin
Potassium 749mg 48mg Raisin
Sodium 11mg 7mg Purple mangosteen
Zinc 0.22mg 0.21mg Raisin
Copper 0.318mg 0.069mg Raisin
Vitamin A 0IU 35IU Purple mangosteen
Vitamin E 0.12mg mg Raisin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.3mg 2.9mg Purple mangosteen
Vitamin B1 0.106mg 0.054mg Raisin
Vitamin B2 0.125mg 0.054mg Raisin
Vitamin B3 0.766mg 0.286mg Raisin
Vitamin B5 0.095mg 0.032mg Raisin
Vitamin B6 0.174mg 0.018mg Raisin
Folate 5µg 31µg Purple mangosteen
Vitamin B12 0µg 0µg
Vitamin K 3.5µg µg Raisin
Tryptophan 0.05mg mg Raisin
Threonine 0.077mg mg Raisin
Isoleucine 0.057mg mg Raisin
Leucine 0.096mg mg Raisin
Lysine 0.084mg mg Raisin
Methionine 0.021mg mg Raisin
Phenylalanine 0.065mg mg Raisin
Valine 0.083mg mg Raisin
Histidine 0.072mg mg Raisin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.058g g Purple mangosteen
Monounsaturated Fat 0.051g g Raisin
Polyunsaturated fat 0.037g g Raisin

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Raisin
6
Purple mangosteen
Mineral Summary Score
41
Raisin
8
Purple mangosteen

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 food.
Protein
18%
Raisin
2%
Purple mangosteen
Carbohydrates
79%
Raisin
18%
Purple mangosteen
Fats
2%
Raisin
3%
Purple mangosteen

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $4)
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Purple mangosteen
Purple mangosteen is lower in Sugar (difference - 59.19g)
Which food contains less Sodium?
Purple mangosteen
Purple mangosteen contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Purple mangosteen
Purple mangosteen is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Purple mangosteen
Purple mangosteen is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 to 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. Purple mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/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.