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Raspberry vs. Raisin — In-Depth Nutrition Comparison

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Significant differences between Raspberry and Raisin

  • Raspberry has more Vitamin C, Manganese, and Fiber, however, Raisin is richer in Copper, Potassium, Iron, Phosphorus, Vitamin B6, Vitamin B2, and Vitamin B1.
  • Raspberry covers your daily Vitamin C needs 27% more than Raisin.
  • Raisin has 2 times less Manganese than Raspberry. Raspberry has 0.67mg of Manganese, while Raisin has 0.299mg.

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

Infographic

Raspberry vs Raisin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Raisin
7
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%
Contains more ZincZinc +90.9%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +124.1%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +396%
Contains more IronIron +172.5%
Contains more CopperCopper +253.3%
Contains more PhosphorusPhosphorus +248.3%
Contains more SeleniumSelenium +200%

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.
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 87% 2% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Raisin
4
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%
Contains more Vitamin CVitamin C +1039.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin B5Vitamin B5 +246.3%
Contains more Vitamin KVitamin K +122.9%
Contains more FolateFolate +320%
Contains more Vitamin B1Vitamin B1 +231.3%
Contains more Vitamin B2Vitamin B2 +228.9%
Contains more Vitamin B3Vitamin B3 +28.1%
Contains more Vitamin B6Vitamin B6 +216.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~11.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more FatsFats +41.3%
Contains more WaterWater +455.7%
Contains more ProteinProtein +155.8%
Contains more CarbsCarbs +563.1%
Contains more OtherOther +304.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated Fat: Sat. Fat 0.019 g
Monounsaturated Fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Raisin
0
40% 35% 25%
Saturated Fat: Sat. Fat 0.058 g
Monounsaturated Fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains less Sat. FatSaturated Fat -67.2%
Contains more Mono. FatMonounsaturated Fat +25.5%
Contains more Poly. FatPolyunsaturated fat +913.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +125%
Contains more GlucoseGlucose +1391.9%
Contains more FructoseFructose +1163%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raspberry Raisin
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 Raspberry Raisin Opinion
Calories 52kcal 299kcal Raisin
Protein 1.2g 3.07g Raisin
Fats 0.65g 0.46g Raspberry
Vitamin C 26.2mg 2.3mg Raspberry
Net carbs 5.44g 75.48g Raisin
Carbs 11.94g 79.18g Raisin
Magnesium 22mg 32mg Raisin
Calcium 25mg 50mg Raisin
Potassium 151mg 749mg Raisin
Iron 0.69mg 1.88mg Raisin
Sugar 4.42g 59.19g Raspberry
Fiber 6.5g 3.7g Raspberry
Copper 0.09mg 0.318mg Raisin
Zinc 0.42mg 0.22mg Raspberry
Starch 0g 2.7g Raisin
Phosphorus 29mg 101mg Raisin
Sodium 1mg 11mg Raspberry
Vitamin A 33IU 0IU Raspberry
Vitamin A 2µg 0µg Raspberry
Vitamin E 0.87mg 0.12mg Raspberry
Manganese 0.67mg 0.299mg Raspberry
Selenium 0.2µg 0.6µg Raisin
Vitamin B1 0.032mg 0.106mg Raisin
Vitamin B2 0.038mg 0.125mg Raisin
Vitamin B3 0.598mg 0.766mg Raisin
Vitamin B5 0.329mg 0.095mg Raspberry
Vitamin B6 0.055mg 0.174mg Raisin
Vitamin K 7.8µg 3.5µg Raspberry
Folate 21µg 5µg Raspberry
Choline 12.3mg 11.1mg Raspberry
Saturated Fat 0.019g 0.058g Raspberry
Monounsaturated Fat 0.064g 0.051g Raspberry
Polyunsaturated fat 0.375g 0.037g Raspberry
Tryptophan 0.05mg Raisin
Threonine 0.077mg Raisin
Isoleucine 0.057mg Raisin
Leucine 0.096mg Raisin
Lysine 0.084mg Raisin
Methionine 0.021mg Raisin
Phenylalanine 0.065mg Raisin
Valine 0.083mg Raisin
Histidine 0.072mg Raisin
Fructose 2.35g 29.68g Raisin
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Raisin
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
16%
Raspberry
11%
Raisin
Minerals Daily Need Coverage Score
20%
Raspberry
37%
Raisin

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

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
  2. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.