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Quinoa vs. Raisin — In-Depth Nutrition Comparison

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A recap on differences between quinoa and raisins

  • Quinoa is higher in manganese, folate, zinc, magnesium, and phosphorus, yet raisins are higher in potassium and copper.
  • Raisins cover your daily potassium needs 17% more than quinoa.
  • Quinoa contains 8 times more folate than raisins. While quinoa contains 42µg of folate, raisins contain only 5µg.
  • The glycemic index of quinoa is lower.

Food varieties used in this article are Quinoa, cooked and Raisins, seedless.

Infographic

Quinoa 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Raisin
4
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 +100%
Contains more ZincZinc +395.5%
Contains more PhosphorusPhosphorus +50.5%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +111%
Contains more SeleniumSelenium +366.7%
Contains more CalciumCalcium +194.1%
Contains more PotassiumPotassium +335.5%
Contains more IronIron +26.2%
Contains more CopperCopper +65.6%

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.
Quinoa
3
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% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Raisin
6
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 +425%
Contains more FolateFolate +740%
Contains more CholineCholine +107.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B3Vitamin B3 +85.9%
Contains more Vitamin B6Vitamin B6 +41.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.106mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Raisin
2
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 +43.3%
Contains more FatsFats +317.4%
Contains more WaterWater +364.1%
Contains more CarbsCarbs +271.7%
Contains more OtherOther +141.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
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 +935.3%
Contains more Poly. FatPolyunsaturated fat +2813.5%
Contains less Sat. FatSaturated fat -74.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Raisin
3
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 StarchStarch +553%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Raisin DV% diff.
Fructose 29.68g 37%
Carbs 21.3g 79.18g 19%
Potassium 172mg 749mg 17%
Manganese 0.631mg 0.299mg 14%
Copper 0.192mg 0.318mg 14%
Calories 120kcal 299kcal 9%
Folate 42µg 5µg 9%
Magnesium 64mg 32mg 8%
Zinc 1.09mg 0.22mg 8%
Polyunsaturated fat 1.078g 0.037g 7%
Phosphorus 152mg 101mg 7%
Starch 17.63g 2.7g 6%
Iron 1.49mg 1.88mg 5%
Selenium 2.8µg 0.6µg 4%
Fiber 2.8g 3.7g 4%
Vitamin B6 0.123mg 0.174mg 4%
Vitamin K 0µg 3.5µg 3%
Protein 4.4g 3.07g 3%
Calcium 17mg 50mg 3%
Vitamin C 0mg 2.3mg 3%
Vitamin E 0.63mg 0.12mg 3%
Fats 1.92g 0.46g 2%
Vitamin B3 0.412mg 0.766mg 2%
Vitamin B5 0.095mg 2%
Choline 23mg 11.1mg 2%
Saturated fat 0.231g 0.058g 1%
Monounsaturated fat 0.528g 0.051g 1%
Vitamin B2 0.11mg 0.125mg 1%
Net carbs 18.5g 75.48g N/A
Sugar 0.87g 59.19g N/A
Sodium 7mg 11mg 0%
Vitamin B1 0.107mg 0.106mg 0%
Tryptophan 0.052mg 0.05mg 0%
Threonine 0.131mg 0.077mg 0%
Isoleucine 0.157mg 0.057mg 0%
Leucine 0.261mg 0.096mg 0%
Lysine 0.239mg 0.084mg 0%
Methionine 0.096mg 0.021mg 0%
Phenylalanine 0.185mg 0.065mg 0%
Valine 0.185mg 0.083mg 0%
Histidine 0.127mg 0.072mg 0%
Omega-3 - DHA 0.015g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Raisin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Quinoa
11%
Raisin
Minerals Daily Need Coverage Score
38%
Quinoa
37%
Raisin

Comparison summary

Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 0.173g)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 58.32g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 11)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.