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  6. Wheat Bread vs. Raisin

Wheat Bread vs. Raisin — In-Depth Nutrition Comparison

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Summary of differences between wheat Bread and raisins

  • Wheat Bread has more selenium, manganese, vitamin B3, vitamin B1, iron, folate, and vitamin B2; however, raisins are higher in potassium and copper.
  • Wheat Bread covers your daily need for selenium, 60% more than raisins.
  • Wheat Bread has 55 times more sodium than raisins. While wheat Bread has 601mg of sodium, raisins have only 11mg.

These are the specific foods used in this comparison Bread, wheat, toasted and Raisins, seedless.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Raisin
Raisin
3
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 MagnesiumMagnesium +84.4%
Contains more CalciumCalcium +230%
Contains more IronIron +117.6%
Contains more ZincZinc +568.2%
Contains more PhosphorusPhosphorus +86.1%
Contains more ManganeseManganese +360.5%
Contains more SeleniumSelenium +5466.7%
Contains more PotassiumPotassium +235.9%
Contains more CopperCopper +60.6%
Contains less SodiumSodium -98.2%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Raisin
Raisin
2
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 EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +314.2%
Contains more Vitamin B2Vitamin B2 +205.6%
Contains more Vitamin B3Vitamin B3 +715.9%
Contains more Vitamin B5Vitamin B5 +380%
Contains more Vitamin KVitamin K +62.9%
Contains more FolateFolate +1620%
Contains more CholineCholine +99.1%
Contains more Vitamin CVitamin C +1050%
Contains more Vitamin B6Vitamin B6 +13.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Raisin DV% diff.
Selenium 33.4µg 0.6µg 60%
Manganese 1.377mg 0.299mg 47%
Fructose 29.68g 37%
Vitamin B3 6.25mg 0.766mg 34%
Iron 4.09mg 1.88mg 28%
Vitamin B1 0.439mg 0.106mg 28%
Sodium 601mg 11mg 26%
Vitamin B2 0.382mg 0.125mg 20%
Protein 12.96g 3.07g 20%
Folate 86µg 5µg 20%
Potassium 223mg 749mg 15%
Copper 0.198mg 0.318mg 13%
Calcium 165mg 50mg 12%
Phosphorus 188mg 101mg 12%
Polyunsaturated fat 1.72g 0.037g 11%
Zinc 1.47mg 0.22mg 11%
Carbs 55.77g 79.18g 8%
Vitamin B5 0.456mg 0.095mg 7%
Magnesium 59mg 32mg 6%
Fats 4.27g 0.46g 6%
Saturated fat 0.989g 0.058g 4%
Fiber 4.7g 3.7g 4%
Monounsaturated fat 1.019g 0.051g 2%
Choline 22.1mg 11.1mg 2%
Vitamin C 0.2mg 2.3mg 2%
Vitamin B6 0.153mg 0.174mg 2%
Vitamin K 5.7µg 3.5µg 2%
Calories 313kcal 299kcal 1%
Vitamin E 0.24mg 0.12mg 1%
Starch 2.7g 1%
Net carbs 51.07g 75.48g N/A
Sugar 6.42g 59.19g N/A
Tryptophan 0.092mg 0.05mg 0%
Threonine 0.299mg 0.077mg 0%
Isoleucine 0.258mg 0.057mg 0%
Leucine 0.461mg 0.096mg 0%
Lysine 0.215mg 0.084mg 0%
Methionine 0.105mg 0.021mg 0%
Phenylalanine 0.315mg 0.065mg 0%
Valine 0.31mg 0.083mg 0%
Histidine 0.15mg 0.072mg 0%
Omega-3 - ALA 0.161g N/A
Omega-6 - Gamma-linoleic acid 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Raisin
Raisin
1
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 ProteinProtein +322.1%
Contains more FatsFats +828.3%
Contains more WaterWater +57%
Contains more OtherOther +48.9%
Contains more CarbsCarbs +42%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Raisin
Raisin
1
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 more Mono. FatMonounsaturated fat +1898%
Contains more Poly. FatPolyunsaturated fat +4548.6%
Contains less Sat. FatSaturated fat -94.1%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.