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Raisin vs Raspberry - In-Depth Nutrition Comparison

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Significant differences between Raisin and Raspberry

  • Raisin has more Copper, Potassium, Iron, Phosphorus, Vitamin B6, Vitamin B2, and Vitamin B1, however Raspberry is richer in Vitamin C, Manganese, and Fiber.
  • Raspberry covers your daily Vitamin C needs 27% more than Raisin.
  • Raspberry has 5 times less Potassium than Raisin. Raisin has 749mg of Potassium, while Raspberry has 151mg.

Specific food types used in this comparison are Raisins, seedless and Raspberries, raw.

Infographic

Raisin vs Raspberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +172.5%
Contains more Calcium +100%
Contains more Potassium +396%
Contains more Magnesium +45.5%
Contains more Copper +253.3%
Contains more Phosphorus +248.3%
Contains more Zinc +90.9%
Contains less Sodium -90.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 15% 67% 23% 106% 6% 44% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 26% 8% 14% 16% 30% 12% 13% 1%
Contains more Iron +172.5%
Contains more Calcium +100%
Contains more Potassium +396%
Contains more Magnesium +45.5%
Contains more Copper +253.3%
Contains more Phosphorus +248.3%
Contains more Zinc +90.9%
Contains less Sodium -90.9%

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 +231.3%
Contains more Vitamin B2 +228.9%
Contains more Vitamin B3 +28.1%
Contains more Vitamin B6 +216.4%
Contains more Vitamin C +1039.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +625%
Contains more Vitamin B5 +246.3%
Contains more Vitamin K +122.9%
Contains more Folate +320%
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 88% 2% 18% 0% 8% 9% 12% 20% 13% 0% 20% 16%
Contains more Vitamin B1 +231.3%
Contains more Vitamin B2 +228.9%
Contains more Vitamin B3 +28.1%
Contains more Vitamin B6 +216.4%
Contains more Vitamin C +1039.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +625%
Contains more Vitamin B5 +246.3%
Contains more Vitamin K +122.9%
Contains more Folate +320%

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 Raspberry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raisin Raspberry Opinion
Calories 299kcal 52kcal Raisin
Protein 3.07g 1.2g Raisin
Fats 0.46g 0.65g Raspberry
Vitamin C 2.3mg 26.2mg Raspberry
Net carbs 75.48g 5.44g Raisin
Carbs 79.18g 11.94g Raisin
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.88mg 0.69mg Raisin
Calcium 50mg 25mg Raisin
Potassium 749mg 151mg Raisin
Magnesium 32mg 22mg Raisin
Sugar 59.19g 4.42g Raspberry
Fiber 3.7g 6.5g Raspberry
Copper 0.318mg 0.09mg Raisin
Zinc 0.22mg 0.42mg Raspberry
Starch 2.7g 0g Raisin
Phosphorus 101mg 29mg Raisin
Sodium 11mg 1mg Raspberry
Vitamin A 0IU 33IU Raspberry
Vitamin E 0.12mg 0.87mg Raspberry
Vitamin D 0µg 0µg
Vitamin B1 0.106mg 0.032mg Raisin
Vitamin B2 0.125mg 0.038mg Raisin
Vitamin B3 0.766mg 0.598mg Raisin
Vitamin B5 0.095mg 0.329mg Raspberry
Vitamin B6 0.174mg 0.055mg Raisin
Vitamin B12 0µg 0µg
Vitamin K 3.5µg 7.8µg Raspberry
Folate 5µg 21µg Raspberry
Trans Fat 0g 0g
Saturated Fat 0.058g 0.019g Raspberry
Monounsaturated Fat 0.051g 0.064g Raspberry
Polyunsaturated fat 0.037g 0.375g Raspberry
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
Fructose 29.68g 2.35g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Raspberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17
Raspberry
Mineral Summary Score
41
Raisin
15
Raspberry

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
7%
Raspberry
Carbohydrates
79%
Raisin
12%
Raspberry
Fats
2%
Raisin
3%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 54.77g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 38)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $0.3)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.