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Orange vs Raisin - In-Depth Nutrition Comparison

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How are Orange and Raisin different?

  • Orange is richer in Vitamin C, and Folate, while Raisin is higher in Copper, Iron, Potassium, Phosphorus, Manganese, Vitamin B6, Vitamin B2, and Magnesium.
  • Orange covers your daily need of Vitamin C 57% more than Raisin.
  • Orange contains 6 times more Folate than Raisin. Orange contains 30µg of Folate, while Raisin contains 5µg.

Oranges, raw, all commercial varieties and Raisins, seedless types were used in this article.

Infographic

Orange 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Orange
1
:
7
Raisin
Contains less Sodium -100%
Contains more Calcium +25%
Contains more Iron +1780%
Contains more Magnesium +220%
Contains more Phosphorus +621.4%
Contains more Potassium +313.8%
Contains more Zinc +214.3%
Contains more Copper +606.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Contains less Sodium -100%
Contains more Calcium +25%
Contains more Iron +1780%
Contains more Magnesium +220%
Contains more Phosphorus +621.4%
Contains more Potassium +313.8%
Contains more Zinc +214.3%
Contains more Copper +606.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Orange
5
:
5
Raisin
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +2213%
Contains more Vitamin B5 +163.2%
Contains more Folate +500%
Contains more Vitamin B1 +21.8%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B3 +171.6%
Contains more Vitamin B6 +190%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +2213%
Contains more Vitamin B5 +163.2%
Contains more Folate +500%
Contains more Vitamin B1 +21.8%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B3 +171.6%
Contains more Vitamin B6 +190%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Orange Raisin
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange Raisin Opinion
Net carbs 9.35g 75.48g Raisin
Protein 0.94g 3.07g Raisin
Fats 0.12g 0.46g Raisin
Carbs 11.75g 79.18g Raisin
Calories 47kcal 299kcal Raisin
Starch g 2.7g Raisin
Fructose g 29.68g Raisin
Sugar 9.35g 59.19g Orange
Fiber 2.4g 3.7g Raisin
Calcium 40mg 50mg Raisin
Iron 0.1mg 1.88mg Raisin
Magnesium 10mg 32mg Raisin
Phosphorus 14mg 101mg Raisin
Potassium 181mg 749mg Raisin
Sodium 0mg 11mg Orange
Zinc 0.07mg 0.22mg Raisin
Copper 0.045mg 0.318mg Raisin
Vitamin A 225IU 0IU Orange
Vitamin E 0.18mg 0.12mg Orange
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 53.2mg 2.3mg Orange
Vitamin B1 0.087mg 0.106mg Raisin
Vitamin B2 0.04mg 0.125mg Raisin
Vitamin B3 0.282mg 0.766mg Raisin
Vitamin B5 0.25mg 0.095mg Orange
Vitamin B6 0.06mg 0.174mg Raisin
Folate 30µg 5µg Orange
Vitamin B12 0µg 0µg
Vitamin K 0µg 3.5µg Raisin
Tryptophan 0.009mg 0.05mg Raisin
Threonine 0.015mg 0.077mg Raisin
Isoleucine 0.025mg 0.057mg Raisin
Leucine 0.023mg 0.096mg Raisin
Lysine 0.047mg 0.084mg Raisin
Methionine 0.02mg 0.021mg Raisin
Phenylalanine 0.031mg 0.065mg Raisin
Valine 0.04mg 0.083mg Raisin
Histidine 0.018mg 0.072mg Raisin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.015g 0.058g Orange
Monounsaturated Fat 0.023g 0.051g Raisin
Polyunsaturated fat 0.025g 0.037g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Raisin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
24
Orange
12
Raisin
Mineral Summary Score
8
Orange
41
Raisin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Orange
18%
Raisin
Carbohydrates
12%
Orange
79%
Raisin
Fats
1%
Orange
2%
Raisin

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 49.84g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 19)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.