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Raisin vs. Bean raw — In-Depth Nutrition Comparison

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Significant differences between raisins and bean raw

  • The amount of folate, copper, vitamin B1, selenium, fiber, phosphorus, iron, manganese, magnesium, and vitamin B6 in bean raw is higher than in raisins.
  • Bean raw covers your daily folate needs 130% more than raisins.
  • Raisins have a higher glycemic index. The glycemic index of raisins is 64, while the glycemic index of bean raw is 33.

Specific food types used in this comparison are Raisins, seedless and Beans, pinto, mature seeds, raw.

Infographic

Raisin vs Bean raw 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.
Raisin
0
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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +126%
Contains more PotassiumPotassium +86%
Contains more IronIron +169.7%
Contains more CopperCopper +180.8%
Contains more ZincZinc +936.4%
Contains more PhosphorusPhosphorus +306.9%
Contains more ManganeseManganese +283.9%
Contains more SeleniumSelenium +4550%
~equal in Sodium ~12mg

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
0
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +173.9%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +572.6%
Contains more Vitamin B2Vitamin B2 +69.6%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more Vitamin B5Vitamin B5 +726.3%
Contains more Vitamin B6Vitamin B6 +172.4%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +10400%
Contains more CholineCholine +496.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more CarbsCarbs +26.6%
Contains more WaterWater +36.2%
Contains more ProteinProtein +597.7%
Contains more FatsFats +167.4%
Contains more OtherOther +86.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -75.3%
Contains more Mono. FatMonounsaturated fat +349%
Contains more Poly. FatPolyunsaturated fat +1000%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
2
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
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +21246.2%
Contains more FructoseFructose +∞%
Contains more StarchStarch +1165.6%
Contains more SucroseSucrose +340%
~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.
Raisin Bean raw
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Raisin Bean raw DV% diff.
Folate 5µg 525µg 130%
Copper 0.318mg 0.893mg 64%
Vitamin B1 0.106mg 0.713mg 51%
Selenium 0.6µg 27.9µg 50%
Fiber 3.7g 15.5g 47%
Phosphorus 101mg 411mg 44%
Iron 1.88mg 5.07mg 40%
Fructose 29.68g 0g 37%
Protein 3.07g 21.42g 37%
Manganese 0.299mg 1.148mg 37%
Magnesium 32mg 176mg 34%
Vitamin B6 0.174mg 0.474mg 23%
Potassium 749mg 1393mg 19%
Zinc 0.22mg 2.28mg 19%
Vitamin B5 0.095mg 0.785mg 14%
Starch 2.7g 34.17g 13%
Choline 11.1mg 66.2mg 10%
Vitamin B2 0.125mg 0.212mg 7%
Calcium 50mg 113mg 6%
Carbs 79.18g 62.55g 6%
Vitamin C 2.3mg 6.3mg 4%
Vitamin B3 0.766mg 1.174mg 3%
Vitamin K 3.5µg 5.6µg 2%
Polyunsaturated fat 0.037g 0.407g 2%
Calories 299kcal 347kcal 2%
Vitamin E 0.12mg 0.21mg 1%
Fats 0.46g 1.23g 1%
Saturated fat 0.058g 0.235g 1%
Net carbs 75.48g 47.05g N/A
Sugar 59.19g 2.11g N/A
Sodium 11mg 12mg 0%
Monounsaturated fat 0.051g 0.229g 0%
Tryptophan 0.05mg 0.237mg 0%
Threonine 0.077mg 0.81mg 0%
Isoleucine 0.057mg 0.871mg 0%
Leucine 0.096mg 1.558mg 0%
Lysine 0.084mg 1.356mg 0%
Methionine 0.021mg 0.259mg 0%
Phenylalanine 0.065mg 1.095mg 0%
Valine 0.083mg 0.998mg 0%
Histidine 0.072mg 0.556mg 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 Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
Minerals Daily Need Coverage Score
37%
Raisin
131%
Bean raw

Comparison summary

Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 0.177g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $0.5)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 57.08g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.