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Salmonberries vs. Raisin — In-Depth Nutrition Comparison

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Important differences between salmonberries and raisins

  • Salmonberries have more manganese, vitamin E, vitamin K, and vitamin C; however, raisins have more copper, potassium, iron, phosphorus, vitamin B6, and fiber.
  • Salmonberries' daily need coverage for manganese is 35% more.
  • Salmonberries have 13 times more vitamin E than raisins. Salmonberries have 1.61mg of vitamin E, while raisins have 0.12mg.

The food varieties used in the comparison are Salmonberries, raw (Alaska Native) and Raisins, seedless.

Infographic

Salmonberries vs Raisin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.9% 9.7% 15% 10% 7.6% 12% 1.8% 143% 0%
Raisin
8
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 +27.3%
Contains more ManganeseManganese +267.9%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +284.6%
Contains more PotassiumPotassium +580.9%
Contains more IronIron +370%
Contains more CopperCopper +960%
Contains more PhosphorusPhosphorus +274.1%
Contains less SodiumSodium -21.4%

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 31% 17% 32% 0% 10% 14% 8.7% 10% 18% 0% 37% 13% 0%
Raisin
5
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 +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1241.7%
Contains more Vitamin B5Vitamin B5 +75.8%
Contains more Vitamin KVitamin K +322.9%
Contains more FolateFolate +240%
Contains more Vitamin B1Vitamin B1 +158.5%
Contains more Vitamin B2Vitamin B2 +101.6%
Contains more Vitamin B3Vitamin B3 +64.4%
Contains more Vitamin B6Vitamin B6 +123.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 g
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
Contains more WaterWater +471.7%
Contains more ProteinProtein +261.2%
Contains more FatsFats +39.4%
Contains more CarbsCarbs +687.9%
Contains more OtherOther +232.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
52% 48%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 1.9 g
Fructose: 1.75 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 +2150%
Contains more GlucoseGlucose +1360.5%
Contains more FructoseFructose +1596%
~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.
Salmonberries Raisin
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmonberries Raisin DV% diff.
Manganese 1.1mg 0.299mg 35%
Fructose 1.75g 29.68g 35%
Copper 0.03mg 0.318mg 32%
Carbs 10.05g 79.18g 23%
Potassium 110mg 749mg 19%
Iron 0.4mg 1.88mg 19%
Calories 47kcal 299kcal 13%
Phosphorus 27mg 101mg 11%
Vitamin E 1.61mg 0.12mg 10%
Vitamin K 14.8µg 3.5µg 9%
Vitamin C 9.2mg 2.3mg 8%
Vitamin B6 0.078mg 0.174mg 7%
Fiber 1.9g 3.7g 7%
Vitamin A 50µg 0µg 6%
Vitamin B2 0.062mg 0.125mg 5%
Vitamin B1 0.041mg 0.106mg 5%
Calcium 13mg 50mg 4%
Protein 0.85g 3.07g 4%
Magnesium 15mg 32mg 4%
Folate 17µg 5µg 3%
Vitamin B3 0.466mg 0.766mg 2%
Choline 11.1mg 2%
Zinc 0.28mg 0.22mg 1%
Selenium 0.6µg 1%
Vitamin B5 0.167mg 0.095mg 1%
Starch 0g 2.7g 1%
Fats 0.33g 0.46g 0%
Net carbs 8.15g 75.48g N/A
Sugar 3.66g 59.19g N/A
Sodium 14mg 11mg 0%
Saturated fat 0.058g 0%
Monounsaturated fat 0.051g 0%
Polyunsaturated fat 0.037g 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-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmonberries 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
15%
Salmonberries
11%
Raisin
Minerals Daily Need Coverage Score
21%
Salmonberries
37%
Raisin

Comparison summary

Which food is lower in Cholesterol?
Salmonberries
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Salmonberries
Salmonberries is lower in Sugar (difference - 55.53g)
Which food is lower in Saturated fat?
Salmonberries
Salmonberries is lower in Saturated fat (difference - 0.058g)
Which food is lower in glycemic index?
Salmonberries
Salmonberries is lower in glycemic index (difference - 64)
Which food is cheaper?
Salmonberries
Salmonberries is cheaper (difference - $1)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/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.