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 0.491 g.
- Apples is lighter per 100 g: 53 kcal against 151 kcal.
- Apples leads in 10 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 | 0.491 g | 1.09 g |
| Carbs | 25.7 g | 26.6 g |
| Fat | 0.679 g | 0.066 g |
| Vitamins | ||
| Vitamin A | 3.77 µg | 0 µg |
| Thiamin (B1) | 0.03 mg | 0.012 mg |
| Riboflavin (B2) | 0.023 mg | 0.106 mg |
| Niacin (B3) | 0.179 mg | 0.605 mg |
| Pantothenic Acid (B5) | 0.087 mg | 0 mg |
| Vitamin B6 | 0.083 mg | 0.143 mg |
| Folate | 1.89 µg | 1.99 µg |
| Choline | 6.42 mg | 7.38 mg |
| Vitamin C | 0.377 mg | 1.93 mg |
| Vitamin E | 0.094 mg | 0.08 mg |
| Vitamin K | 1.13 µg | 2.33 µg |
| Minerals | ||
| Calcium | 9.43 mg | 40.9 mg |
| Iron | 0.358 mg | 1.07 mg |
| Magnesium | 5.66 mg | 23 mg |
| Phosphorus | 15.1 mg | 68.1 mg |
| Potassium | 166 mg | 537 mg |
| Sodium | 1.89 mg | 12.4 mg |
| Zinc | 0.075 mg | 0.177 mg |
| Copper | 0.066 mg | 0.185 mg |
| Manganese | 0.223 mg | 0.179 mg |
| Selenium | 0.566 µg | 0.465 µg |
| Carbohydrates | ||
| Fiber | 4.53 g | 2.1 g |
| Sugar | 20.8 g | 43.7 g |
| Fructose | 0 g | 23.6 g |
| Fats | ||
| Polyunsaturated Fat | 0.196 g | 0.038 g |
| Monounsaturated Fat | 0.026 g | 0.009 g |
| Saturated Fat | 0.109 g | 0.043 g |
| Omega-3 (ALA) | 0 g | 0.013 g |
| Omega-6 (Linoleic Acid) | 0.162 g | 0.025 g |
Per 100 grams
| Nutrient | Apples | Raisins Golden |
|---|---|---|
| Calories | 53 kcal | 151 kcal |
| Protein | 0.26 g | 1.64 g |
| Carbs | 13.6 g | 40 g |
| Fat | 0.36 g | 0.1 g |
| Vitamins | ||
| Vitamin A | 2 µg | 0 µg |
| Thiamin (B1) | 0.016 mg | 0.018 mg |
| Riboflavin (B2) | 0.012 mg | 0.16 mg |
| Niacin (B3) | 0.095 mg | 0.91 mg |
| Pantothenic Acid (B5) | 0.046 mg | 0 mg |
| Vitamin B6 | 0.044 mg | 0.215 mg |
| Folate | 1 µg | 3 µg |
| Choline | 3.4 mg | 11.1 mg |
| Vitamin C | 0.2 mg | 2.91 mg |
| Vitamin E | 0.05 mg | 0.12 mg |
| Vitamin K | 0.6 µg | 3.5 µg |
| Minerals | ||
| Calcium | 5 mg | 61.5 mg |
| Iron | 0.19 mg | 1.62 mg |
| Magnesium | 3 mg | 34.6 mg |
| Phosphorus | 8 mg | 103 mg |
| Potassium | 88 mg | 808 mg |
| Sodium | 1 mg | 18.7 mg |
| Zinc | 0.04 mg | 0.267 mg |
| Copper | 0.035 mg | 0.278 mg |
| Manganese | 0.118 mg | 0.27 mg |
| Selenium | 0.3 µg | 0.7 µg |
| Carbohydrates | ||
| Fiber | 2.4 g | 3.16 g |
| Sugar | 11 g | 65.7 g |
| Fructose | 0 g | 35.6 g |
| Fats | ||
| Polyunsaturated Fat | 0.104 g | 0.057 g |
| Monounsaturated Fat | 0.014 g | 0.014 g |
| Saturated Fat | 0.058 g | 0.065 g |
| Omega-3 (ALA) | 0 g | 0.019 g |
| Omega-6 (Linoleic Acid) | 0.086 g | 0.038 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.