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Raisin vs Blueberry - In-Depth Nutrition Comparison

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How are Raisin and Blueberry different?

  • Raisin is richer in Copper, Iron, Potassium, Phosphorus, Vitamin B6, Vitamin B2, Magnesium, and Vitamin B1, while Blueberry is higher in Vitamin K, and Vitamin C.
  • Raisin covers your daily need of Copper 29% more than Blueberry.
  • Raisin contains 10 times more Potassium than Blueberry. Raisin contains 749mg of Potassium, while Blueberry contains 77mg.

Raisins, seedless and Blueberries, raw types were used in this article.

Infographic

Raisin vs Blueberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +571.4%
Contains more Calcium +733.3%
Contains more Potassium +872.7%
Contains more Magnesium +433.3%
Contains more Copper +457.9%
Contains more Zinc +37.5%
Contains more Phosphorus +741.7%
Contains less Sodium -90.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 15% 67% 23% 106% 6% 44% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 2% 7% 5% 19% 5% 6% 1%
Contains more Iron +571.4%
Contains more Calcium +733.3%
Contains more Potassium +872.7%
Contains more Magnesium +433.3%
Contains more Copper +457.9%
Contains more Zinc +37.5%
Contains more Phosphorus +741.7%
Contains less Sodium -90.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Raisin
4
:
Contains more Vitamin B1 +186.5%
Contains more Vitamin B2 +204.9%
Contains more Vitamin B3 +83.3%
Contains more Vitamin B6 +234.6%
Contains more Vitamin C +321.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +375%
Contains more Vitamin B5 +30.5%
Contains more Vitamin K +451.4%
Contains more Folate +20%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 0% 3% 0% 27% 29% 15% 6% 41% 0% 9% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 33% 4% 12% 0% 10% 10% 8% 8% 12% 0% 49% 5%
Contains more Vitamin B1 +186.5%
Contains more Vitamin B2 +204.9%
Contains more Vitamin B3 +83.3%
Contains more Vitamin B6 +234.6%
Contains more Vitamin C +321.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +375%
Contains more Vitamin B5 +30.5%
Contains more Vitamin K +451.4%
Contains more Folate +20%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Raisin Blueberry
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raisin Blueberry Opinion
Calories 299kcal 57kcal Raisin
Protein 3.07g 0.74g Raisin
Fats 0.46g 0.33g Raisin
Vitamin C 2.3mg 9.7mg Blueberry
Net carbs 75.48g 12.09g Raisin
Carbs 79.18g 14.49g Raisin
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.88mg 0.28mg Raisin
Calcium 50mg 6mg Raisin
Potassium 749mg 77mg Raisin
Magnesium 32mg 6mg Raisin
Sugar 59.19g 9.96g Blueberry
Fiber 3.7g 2.4g Raisin
Copper 0.318mg 0.057mg Raisin
Zinc 0.22mg 0.16mg Raisin
Starch 2.7g 0.03g Raisin
Phosphorus 101mg 12mg Raisin
Sodium 11mg 1mg Blueberry
Vitamin A 0IU 54IU Blueberry
Vitamin E 0.12mg 0.57mg Blueberry
Vitamin D 0µg 0µg
Vitamin B1 0.106mg 0.037mg Raisin
Vitamin B2 0.125mg 0.041mg Raisin
Vitamin B3 0.766mg 0.418mg Raisin
Vitamin B5 0.095mg 0.124mg Blueberry
Vitamin B6 0.174mg 0.052mg Raisin
Vitamin B12 0µg 0µg
Vitamin K 3.5µg 19.3µg Blueberry
Folate 5µg 6µg Blueberry
Trans Fat 0g 0g
Saturated Fat 0.058g 0.028g Blueberry
Monounsaturated Fat 0.051g 0.047g Raisin
Polyunsaturated fat 0.037g 0.146g Blueberry
Tryptophan 0.05mg 0.003mg Raisin
Threonine 0.077mg 0.02mg Raisin
Isoleucine 0.057mg 0.023mg Raisin
Leucine 0.096mg 0.044mg Raisin
Lysine 0.084mg 0.013mg Raisin
Methionine 0.021mg 0.012mg Raisin
Phenylalanine 0.065mg 0.026mg Raisin
Valine 0.083mg 0.031mg Raisin
Histidine 0.072mg 0.011mg Raisin
Fructose 29.68g 4.97g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Blueberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Raisin
12
Blueberry
Mineral Summary Score
41
Raisin
7
Blueberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Raisin
4%
Blueberry
Carbohydrates
79%
Raisin
14%
Blueberry
Fats
2%
Raisin
2%
Blueberry

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Blueberry
Blueberry is lower in Sugar (difference - 49.23g)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 11)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.7)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.