Potato vs. Raisin — In-Depth Nutrition Comparison
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Significant differences between potatoes and raisins
- Potatoes have more vitamin C and vitamin B6; however, raisins are richer in copper, iron, potassium, vitamin B2, fiber, and phosphorus.
- Raisins cover your daily copper needs 23% more than potatoes.
- Raisins have 9 times less vitamin C than potatoes. Potatoes have 19.7mg of vitamin C, while raisins have 2.3mg.
- Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of raisins is 64.
Specific food types used in this comparison are Potatoes, flesh and skin, raw and Raisins, seedless.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ZincZinc | +36.4% |
| Contains less SodiumSodium | -45.5% |
| Contains more MagnesiumMagnesium | +39.1% |
| Contains more CalciumCalcium | +316.7% |
| Contains more PotassiumPotassium | +76.2% |
| Contains more IronIron | +132.1% |
| Contains more CopperCopper | +189.1% |
| Contains more PhosphorusPhosphorus | +77.2% |
| Contains more ManganeseManganese | +49.5% |
| Contains more SeleniumSelenium | +50% |
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.
| Contains more Vitamin CVitamin C | +756.5% |
| Contains more Vitamin B3Vitamin B3 | +38.5% |
| Contains more Vitamin B5Vitamin B5 | +210.5% |
| Contains more Vitamin B6Vitamin B6 | +71.3% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin EVitamin E | +1100% |
| Contains more Vitamin B1Vitamin B1 | +30.9% |
| Contains more Vitamin B2Vitamin B2 | +290.6% |
| Contains more Vitamin KVitamin K | +75% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +413.6% |
| Contains more ProteinProtein | +49.8% |
| Contains more FatsFats | +411.1% |
| Contains more CarbsCarbs | +352.7% |
| Contains more OtherOther | +66.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56.9% |
| Contains more Poly. FatPolyunsaturated fat | +13.5% |
| Contains more Mono. FatMonounsaturated fat | +2450% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +466.3% |
| Contains more SucroseSucrose | +164.7% |
| Contains more GlucoseGlucose | +8851.6% |
| Contains more FructoseFructose | +11315.4% |
~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fructose | 0.26g | 29.68g | 37% |
| Copper | 0.11mg | 0.318mg | 23% |
| Carbs | 17.49g | 79.18g | 21% |
| Vitamin C | 19.7mg | 2.3mg | 19% |
| Iron | 0.81mg | 1.88mg | 13% |
| Calories | 77kcal | 299kcal | 11% |
| Potassium | 425mg | 749mg | 10% |
| Vitamin B6 | 0.298mg | 0.174mg | 10% |
| Vitamin B2 | 0.032mg | 0.125mg | 7% |
| Phosphorus | 57mg | 101mg | 6% |
| Fiber | 2.1g | 3.7g | 6% |
| Starch | 15.29g | 2.7g | 5% |
| Calcium | 12mg | 50mg | 4% |
| Vitamin B5 | 0.295mg | 0.095mg | 4% |
| Manganese | 0.2mg | 0.299mg | 4% |
| Folate | 15µg | 5µg | 3% |
| Protein | 2.05g | 3.07g | 2% |
| Magnesium | 23mg | 32mg | 2% |
| Vitamin B3 | 1.061mg | 0.766mg | 2% |
| Vitamin B1 | 0.081mg | 0.106mg | 2% |
| Fats | 0.09g | 0.46g | 1% |
| Vitamin K | 2µg | 3.5µg | 1% |
| Vitamin E | 0.01mg | 0.12mg | 1% |
| Zinc | 0.3mg | 0.22mg | 1% |
| Net carbs | 15.39g | 75.48g | N/A |
| Sugar | 0.82g | 59.19g | N/A |
| Sodium | 6mg | 11mg | 0% |
| Selenium | 0.4µg | 0.6µg | 0% |
| Choline | 12.1mg | 11.1mg | 0% |
| Saturated fat | 0.025g | 0.058g | 0% |
| Monounsaturated fat | 0.002g | 0.051g | 0% |
| Polyunsaturated fat | 0.042g | 0.037g | 0% |
| Tryptophan | 0.021mg | 0.05mg | 0% |
| Threonine | 0.067mg | 0.077mg | 0% |
| Isoleucine | 0.066mg | 0.057mg | 0% |
| Leucine | 0.098mg | 0.096mg | 0% |
| Lysine | 0.107mg | 0.084mg | 0% |
| Methionine | 0.032mg | 0.021mg | 0% |
| Phenylalanine | 0.081mg | 0.065mg | 0% |
| Valine | 0.103mg | 0.083mg | 0% |
| Histidine | 0.035mg | 0.072mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
11%
Minerals Daily Need Coverage Score
19%
37%
Comparison summary
Which food is richer in minerals?
Raisin is relatively richer in minerals
Which food is lower in glycemic index?
Raisin is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 58.37g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.033g)
Which food is cheaper?
Potato is cheaper (difference - $0.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.