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  6. Potato vs. Raisin

Potato vs. Raisin — In-Depth Nutrition Comparison

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Important differences between Potato and Raisin

  • Potato has more Vitamin B6, Vitamin C, Folate, and Vitamin B5, however, Raisin has more Copper, Iron, Potassium, Fiber, and Vitamin B2.
  • Raisin's daily need coverage for Copper is 22% more.
  • Potato has 6 times more Folate than Raisin. Potato has 28µg of Folate, while Raisin has 5µg.

The food varieties used in the comparison are Potatoes, baked, flesh and skin, without salt and Raisins, seedless.

Infographic

Potato 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.
Potato
Potato
2
:
8
Raisin
Raisin
Contains more Zinc +63.6%
Contains more Calcium +233.3%
Contains more Iron +74.1%
Contains more Magnesium +14.3%
Contains more Phosphorus +44.3%
Contains more Potassium +40%
Contains more Copper +169.5%
Contains more Manganese +36.5%
Contains more Selenium +50%
Equal in Sodium - 11
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Contains more Zinc +63.6%
Contains more Calcium +233.3%
Contains more Iron +74.1%
Contains more Magnesium +14.3%
Contains more Phosphorus +44.3%
Contains more Potassium +40%
Contains more Copper +169.5%
Contains more Manganese +36.5%
Contains more Selenium +50%
Equal in Sodium - 11

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.
Potato
Potato
6
:
4
Raisin
Raisin
Contains more Vitamin A +∞%
Contains more Vitamin C +317.4%
Contains more Vitamin B3 +84.1%
Contains more Vitamin B5 +295.8%
Contains more Vitamin B6 +78.7%
Contains more Folate +460%
Contains more Vitamin E +200%
Contains more Vitamin B1 +65.6%
Contains more Vitamin B2 +160.4%
Contains more Vitamin K +75%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Raisin
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 C +317.4%
Contains more Vitamin B3 +84.1%
Contains more Vitamin B5 +295.8%
Contains more Vitamin B6 +78.7%
Contains more Folate +460%
Contains more Vitamin E +200%
Contains more Vitamin B1 +65.6%
Contains more Vitamin B2 +160.4%
Contains more Vitamin K +75%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
1
:
4
Raisin
Raisin
Contains more Water +385.4%
Contains more Protein +22.8%
Contains more Fats +253.8%
Contains more Carbs +274.4%
Contains more Other +39.8%
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Raisin
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 Water +385.4%
Contains more Protein +22.8%
Contains more Fats +253.8%
Contains more Carbs +274.4%
Contains more Other +39.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
2
:
1
Raisin
Raisin
Contains less Saturated Fat -41.4%
Contains more Polyunsaturated fat +54.1%
Contains more Monounsaturated Fat +1600%
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Contains less Saturated Fat -41.4%
Contains more Polyunsaturated fat +54.1%
Contains more Monounsaturated Fat +1600%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
1
:
3
Raisin
Raisin
Contains more Starch +539.6%
Contains more Sucrose +12.5%
Contains more Glucose +6206.8%
Contains more Fructose +8629.4%
Potato
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Raisin
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +539.6%
Contains more Sucrose +12.5%
Contains more Glucose +6206.8%
Contains more Fructose +8629.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Raisin
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Raisin Opinion
Net carbs 18.95g 75.48g Raisin
Protein 2.5g 3.07g Raisin
Fats 0.13g 0.46g Raisin
Carbs 21.15g 79.18g Raisin
Calories 93kcal 299kcal Raisin
Starch 17.27g 2.7g Potato
Fructose 0.34g 29.68g Raisin
Sugar 1.18g 59.19g Potato
Fiber 2.2g 3.7g Raisin
Calcium 15mg 50mg Raisin
Iron 1.08mg 1.88mg Raisin
Magnesium 28mg 32mg Raisin
Phosphorus 70mg 101mg Raisin
Potassium 535mg 749mg Raisin
Sodium 10mg 11mg Potato
Zinc 0.36mg 0.22mg Potato
Copper 0.118mg 0.318mg Raisin
Manganese 0.219mg 0.299mg Raisin
Selenium 0.4µg 0.6µg Raisin
Vitamin A 10IU 0IU Potato
Vitamin A RAE 1µg 0µg Potato
Vitamin E 0.04mg 0.12mg Raisin
Vitamin C 9.6mg 2.3mg Potato
Vitamin B1 0.064mg 0.106mg Raisin
Vitamin B2 0.048mg 0.125mg Raisin
Vitamin B3 1.41mg 0.766mg Potato
Vitamin B5 0.376mg 0.095mg Potato
Vitamin B6 0.311mg 0.174mg Potato
Folate 28µg 5µg Potato
Vitamin K 2µg 3.5µg Raisin
Tryptophan 0.025mg 0.05mg Raisin
Threonine 0.081mg 0.077mg Potato
Isoleucine 0.08mg 0.057mg Potato
Leucine 0.119mg 0.096mg Potato
Lysine 0.13mg 0.084mg Potato
Methionine 0.038mg 0.021mg Potato
Phenylalanine 0.099mg 0.065mg Potato
Valine 0.125mg 0.083mg Potato
Histidine 0.042mg 0.072mg Raisin
Saturated Fat 0.034g 0.058g Potato
Monounsaturated Fat 0.003g 0.051g Raisin
Polyunsaturated fat 0.057g 0.037g Potato
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Raisin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Potato
12%
Raisin
Minerals Daily Need Coverage Score
22%
Potato
37%
Raisin

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in glycemic index?
Raisin
Raisin is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 58.01g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.024g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.8)
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

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.