Apples vs Raisins Golden
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Raisins Golden has more protein per 100 calories: 1.09 g against 0.5 g.
- Apples is lighter per 100 g: 52 kcal against 151 kcal.
- Apples leads in 31 micronutrients, including Vitamin A, Thiamin (B1), Pantothenic Acid (B5).
- Raisins Golden leads in 16 micronutrients, including Riboflavin (B2), Niacin (B3), Vitamin B6.
Per 100 calories
| Nutrient | Apples | Raisins Golden |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 0.5 g | 1.09 g |
| Carbs | 26.5 g | 26.6 g |
| Fat | 0.327 g | 0.066 g |
| Vitamins | ||
| Vitamin A | 5.77 µg | 0 µg |
| Thiamin (B1) | 0.033 mg | 0.012 mg |
| Riboflavin (B2) | 0.05 mg | 0.106 mg |
| Niacin (B3) | 0.175 mg | 0.605 mg |
| Pantothenic Acid (B5) | 0.117 mg | 0 mg |
| Vitamin B6 | 0.079 mg | 0.143 mg |
| Folate | 5.77 µg | 1.99 µg |
| Choline | 6.54 mg | 7.38 mg |
| Vitamin C | 8.85 mg | 1.93 mg |
| Vitamin E | 0.346 mg | 0.08 mg |
| Vitamin K | 4.23 µg | 2.33 µg |
| Minerals | ||
| Calcium | 11.5 mg | 40.9 mg |
| Iron | 0.231 mg | 1.07 mg |
| Magnesium | 9.62 mg | 23 mg |
| Phosphorus | 21.2 mg | 68.1 mg |
| Potassium | 206 mg | 537 mg |
| Sodium | 1.92 mg | 12.4 mg |
| Zinc | 0.077 mg | 0.177 mg |
| Copper | 0.052 mg | 0.185 mg |
| Manganese | 0.067 mg | 0.179 mg |
| Selenium | 0 µg | 0.465 µg |
| Carbohydrates | ||
| Fiber | 4.62 g | 2.1 g |
| Sugar | 20 g | 43.7 g |
| Starch | 0.096 g | 0 g |
| Fructose | 11.3 g | 23.6 g |
| Fats | ||
| Polyunsaturated Fat | 0.098 g | 0.038 g |
| Monounsaturated Fat | 0.013 g | 0.009 g |
| Saturated Fat | 0.054 g | 0.043 g |
| Omega-3 (ALA) | 0 g | 0.013 g |
| Omega-6 (Linoleic Acid) | 0.083 g | 0.025 g |
| Amino Acids | ||
| Histidine | 0.01 g | 0 g |
| Isoleucine | 0.012 g | 0 g |
| Leucine | 0.025 g | 0 g |
| Lysine | 0.023 g | 0 g |
| Methionine | 0.002 g | 0 g |
| Cystine | 0.002 g | 0 g |
| Phenylalanine | 0.012 g | 0 g |
| Tyrosine | 0.002 g | 0 g |
| Threonine | 0.012 g | 0 g |
| Tryptophan | 0.002 g | 0 g |
| Valine | 0.023 g | 0 g |
| Arginine | 0.012 g | 0 g |
| Alanine | 0.021 g | 0 g |
| Serine | 0.135 g | 0 g |
| Proline | 0.048 g | 0 g |
| Glycine | 0.017 g | 0 g |
| Aspartic Acid | 0.012 g | 0 g |
| Glutamic Acid | 0.019 g | 0 g |
Per 100 grams
| Nutrient | Apples | Raisins Golden |
|---|---|---|
| Calories | 52 kcal | 151 kcal |
| Protein | 0.26 g | 1.64 g |
| Carbs | 13.8 g | 40 g |
| Fat | 0.17 g | 0.1 g |
| Vitamins | ||
| Vitamin A | 3 µg | 0 µg |
| Thiamin (B1) | 0.017 mg | 0.018 mg |
| Riboflavin (B2) | 0.026 mg | 0.16 mg |
| Niacin (B3) | 0.091 mg | 0.91 mg |
| Pantothenic Acid (B5) | 0.061 mg | 0 mg |
| Vitamin B6 | 0.041 mg | 0.215 mg |
| Folate | 3 µg | 3 µg |
| Choline | 3.4 mg | 11.1 mg |
| Vitamin C | 4.6 mg | 2.91 mg |
| Vitamin E | 0.18 mg | 0.12 mg |
| Vitamin K | 2.2 µg | 3.5 µg |
| Minerals | ||
| Calcium | 6 mg | 61.5 mg |
| Iron | 0.12 mg | 1.62 mg |
| Magnesium | 5 mg | 34.6 mg |
| Phosphorus | 11 mg | 103 mg |
| Potassium | 107 mg | 808 mg |
| Sodium | 1 mg | 18.7 mg |
| Zinc | 0.04 mg | 0.267 mg |
| Copper | 0.027 mg | 0.278 mg |
| Manganese | 0.035 mg | 0.27 mg |
| Selenium | 0 µg | 0.7 µg |
| Carbohydrates | ||
| Fiber | 2.4 g | 3.16 g |
| Sugar | 10.4 g | 65.7 g |
| Starch | 0.05 g | 0 g |
| Fructose | 5.9 g | 35.6 g |
| Fats | ||
| Polyunsaturated Fat | 0.051 g | 0.057 g |
| Monounsaturated Fat | 0.007 g | 0.014 g |
| Saturated Fat | 0.028 g | 0.065 g |
| Omega-3 (ALA) | 0 g | 0.019 g |
| Omega-6 (Linoleic Acid) | 0.043 g | 0.038 g |
| Amino Acids | ||
| Histidine | 0.005 g | 0 g |
| Isoleucine | 0.006 g | 0 g |
| Leucine | 0.013 g | 0 g |
| Lysine | 0.012 g | 0 g |
| Methionine | 0.001 g | 0 g |
| Cystine | 0.001 g | 0 g |
| Phenylalanine | 0.006 g | 0 g |
| Tyrosine | 0.001 g | 0 g |
| Threonine | 0.006 g | 0 g |
| Tryptophan | 0.001 g | 0 g |
| Valine | 0.012 g | 0 g |
| Arginine | 0.006 g | 0 g |
| Alanine | 0.011 g | 0 g |
| Serine | 0.07 g | 0 g |
| Proline | 0.025 g | 0 g |
| Glycine | 0.009 g | 0 g |
| Aspartic Acid | 0.006 g | 0 g |
| Glutamic Acid | 0.01 g | 0 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Apples and Raisins Golden, including preparation variants and research-cited compound levels, or compare any two foods.