Raisins Golden vs Raspberries
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Raspberries has more protein per 100 calories: 2.02 g against 1.09 g.
- Raspberries is lighter per 100 g: 54.7 kcal against 151 kcal.
- Raisins Golden leads in 11 micronutrients, including Riboflavin (B2), Vitamin B6, Phosphorus.
- Raspberries leads in 16 micronutrients, including Vitamin A, Thiamin (B1), Niacin (B3).
Per 100 calories
| Nutrient | Raisins Golden | Raspberries |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 1.09 g | 2.02 g |
| Carbs | 26.6 g | 22.7 g |
| Fat | 0.066 g | 0.767 g |
| Vitamins | ||
| Vitamin A | 0 µg | 3.66 µg |
| Thiamin (B1) | 0.012 mg | 0.059 mg |
| Riboflavin (B2) | 0.106 mg | 0.07 mg |
| Niacin (B3) | 0.605 mg | 1.09 mg |
| Pantothenic Acid (B5) | 0 mg | 0.602 mg |
| Vitamin B6 | 0.143 mg | 0.101 mg |
| Folate | 1.99 µg | 38.4 µg |
| Choline | 7.38 mg | 22.5 mg |
| Vitamin C | 1.93 mg | 45 mg |
| Vitamin E | 0.08 mg | 1.59 mg |
| Vitamin K | 2.33 µg | 14.3 µg |
| Minerals | ||
| Calcium | 40.9 mg | 37.9 mg |
| Iron | 1.07 mg | 1.04 mg |
| Magnesium | 23 mg | 37.7 mg |
| Phosphorus | 68.1 mg | 51.7 mg |
| Potassium | 537 mg | 281 mg |
| Sodium | 12.4 mg | 0.915 mg |
| Zinc | 0.177 mg | 0.587 mg |
| Copper | 0.185 mg | 0.13 mg |
| Manganese | 0.179 mg | 1.06 mg |
| Selenium | 0.465 µg | 0.366 µg |
| Carbohydrates | ||
| Fiber | 2.1 g | 11.9 g |
| Sugar | 43.7 g | 8.09 g |
| Fructose | 23.6 g | 3.69 g |
| Fats | ||
| Polyunsaturated Fat | 0.038 g | 0.686 g |
| Monounsaturated Fat | 0.009 g | 0.117 g |
| Saturated Fat | 0.043 g | 0.035 g |
| Omega-3 (ALA) | 0.013 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.025 g | 0.456 g |
Per 100 grams
| Nutrient | Raisins Golden | Raspberries |
|---|---|---|
| Calories | 151 kcal | 54.7 kcal |
| Protein | 1.64 g | 1.11 g |
| Carbs | 40 g | 12.4 g |
| Fat | 0.1 g | 0.419 g |
| Vitamins | ||
| Vitamin A | 0 µg | 2 µg |
| Thiamin (B1) | 0.018 mg | 0.032 mg |
| Riboflavin (B2) | 0.16 mg | 0.038 mg |
| Niacin (B3) | 0.91 mg | 0.598 mg |
| Pantothenic Acid (B5) | 0 mg | 0.329 mg |
| Vitamin B6 | 0.215 mg | 0.055 mg |
| Folate | 3 µg | 21 µg |
| Choline | 11.1 mg | 12.3 mg |
| Vitamin C | 2.91 mg | 24.6 mg |
| Vitamin E | 0.12 mg | 0.87 mg |
| Vitamin K | 3.5 µg | 7.8 µg |
| Minerals | ||
| Calcium | 61.5 mg | 20.7 mg |
| Iron | 1.62 mg | 0.57 mg |
| Magnesium | 34.6 mg | 20.6 mg |
| Phosphorus | 103 mg | 28.3 mg |
| Potassium | 808 mg | 154 mg |
| Sodium | 18.7 mg | 0.5 mg |
| Zinc | 0.267 mg | 0.321 mg |
| Copper | 0.278 mg | 0.071 mg |
| Manganese | 0.27 mg | 0.582 mg |
| Selenium | 0.7 µg | 0.2 µg |
| Carbohydrates | ||
| Fiber | 3.16 g | 6.5 g |
| Sugar | 65.7 g | 4.42 g |
| Fructose | 35.6 g | 2.02 g |
| Fats | ||
| Polyunsaturated Fat | 0.057 g | 0.375 g |
| Monounsaturated Fat | 0.014 g | 0.064 g |
| Saturated Fat | 0.065 g | 0.019 g |
| Omega-3 (ALA) | 0.019 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.038 g | 0.249 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Raisins Golden and Raspberries, including preparation variants and research-cited compound levels, or compare any two foods.