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Raisin vs. Arborio rice — In-Depth Nutrition Comparison

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Differences between raisins and arborio rice

  • Raisins have more copper, potassium, phosphorus, vitamin B6, vitamin B2, magnesium, and iron, while arborio rice has more folate, selenium, and vitamin B5.
  • Raisins' daily need coverage for copper is 27% higher.
  • Arborio rice contains 29 times less potassium than raisins. Raisins contain 749mg of potassium, while arborio rice contains 26mg.

The food types used in this comparison are Raisins, seedless and Rice, white, short-grain, enriched, cooked.

Infographic

Raisin vs Arborio rice 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.
Raisin
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +2780.8%
Contains more IronIron +28.8%
Contains more CopperCopper +341.7%
Contains more PhosphorusPhosphorus +206.1%
Contains more ZincZinc +81.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +19.4%
Contains more SeleniumSelenium +1150%

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.
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%
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +681.3%
Contains more Vitamin B6Vitamin B6 +194.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +54.7%
Contains more Vitamin B3Vitamin B3 +94.9%
Contains more Vitamin B5Vitamin B5 +317.9%
Contains more FolateFolate +1080%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +30.1%
Contains more FatsFats +142.1%
Contains more CarbsCarbs +175.6%
Contains more OtherOther +878.9%
Contains more WaterWater +344.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
0
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -12.1%
Contains more Mono. FatMonounsaturated fat +13.7%
Contains more Poly. FatPolyunsaturated fat +35.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Arborio rice DV% diff.
Fructose 29.68g 37%
Copper 0.318mg 0.072mg 27%
Potassium 749mg 26mg 21%
Carbs 79.18g 28.73g 17%
Fiber 3.7g 15%
Folate 5µg 59µg 14%
Selenium 0.6µg 7.5µg 13%
Phosphorus 101mg 33mg 10%
Vitamin B6 0.174mg 0.059mg 9%
Calories 299kcal 130kcal 8%
Vitamin B2 0.125mg 0.016mg 8%
Vitamin B5 0.095mg 0.397mg 6%
Magnesium 32mg 8mg 6%
Calcium 50mg 1mg 5%
Vitamin B1 0.106mg 0.164mg 5%
Vitamin B3 0.766mg 1.493mg 5%
Iron 1.88mg 1.46mg 5%
Vitamin C 2.3mg 0mg 3%
Manganese 0.299mg 0.357mg 3%
Vitamin K 3.5µg 3%
Choline 11.1mg 2%
Zinc 0.22mg 0.4mg 2%
Starch 2.7g 1%
Vitamin E 0.12mg 1%
Protein 3.07g 2.36g 1%
Fats 0.46g 0.19g 0%
Net carbs 75.48g 28.73g N/A
Sugar 59.19g N/A
Sodium 11mg 0mg 0%
Saturated fat 0.058g 0.051g 0%
Monounsaturated fat 0.051g 0.058g 0%
Polyunsaturated fat 0.037g 0.05g 0%
Tryptophan 0.05mg 0.027mg 0%
Threonine 0.077mg 0.084mg 0%
Isoleucine 0.057mg 0.102mg 0%
Leucine 0.096mg 0.195mg 0%
Lysine 0.084mg 0.085mg 0%
Methionine 0.021mg 0.056mg 0%
Phenylalanine 0.065mg 0.126mg 0%
Valine 0.083mg 0.144mg 0%
Histidine 0.072mg 0.056mg 0%
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
Raisin Arborio rice
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%
Raisin
12%
Arborio rice
Minerals Daily Need Coverage Score
37%
Raisin
20%
Arborio rice

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 - 5)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 59.19g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 0.007g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.