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  6. Raisin vs. Wheat Bread

Raisin vs. Wheat Bread — In-Depth Nutrition Comparison

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Summary of differences between raisins and wheat Bread

  • Raisins have more potassium and copper; however, wheat Bread is higher in selenium, manganese, vitamin B3, vitamin B1, iron, folate, and vitamin B2.
  • Wheat Bread covers your daily need for selenium, 60% more than raisins.
  • Raisins have 3 times more potassium than wheat Bread. While raisins have 749mg of potassium, wheat Bread has only 223mg.
  • Raisins have less sodium.

These are the specific foods used in this comparison Raisins, seedless and Bread, wheat, toasted.

Infographic

Raisin vs Wheat Bread 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
Raisin
3
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +235.9%
Contains more CopperCopper +60.6%
Contains less SodiumSodium -98.2%
Contains more MagnesiumMagnesium +84.4%
Contains more CalciumCalcium +230%
Contains more IronIron +117.6%
Contains more ZincZinc +568.2%
Contains more PhosphorusPhosphorus +86.1%
Contains more ManganeseManganese +360.5%
Contains more SeleniumSelenium +5466.7%

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
Raisin
2
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +1050%
Contains more Vitamin B6Vitamin B6 +13.7%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +314.2%
Contains more Vitamin B2Vitamin B2 +205.6%
Contains more Vitamin B3Vitamin B3 +715.9%
Contains more Vitamin B5Vitamin B5 +380%
Contains more Vitamin KVitamin K +62.9%
Contains more FolateFolate +1620%
Contains more CholineCholine +99.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Wheat Bread DV% diff.
Selenium 0.6µg 33.4µg 60%
Manganese 0.299mg 1.377mg 47%
Fructose 29.68g 37%
Vitamin B3 0.766mg 6.25mg 34%
Iron 1.88mg 4.09mg 28%
Vitamin B1 0.106mg 0.439mg 28%
Sodium 11mg 601mg 26%
Vitamin B2 0.125mg 0.382mg 20%
Protein 3.07g 12.96g 20%
Folate 5µg 86µg 20%
Potassium 749mg 223mg 15%
Copper 0.318mg 0.198mg 13%
Calcium 50mg 165mg 12%
Phosphorus 101mg 188mg 12%
Polyunsaturated fat 0.037g 1.72g 11%
Zinc 0.22mg 1.47mg 11%
Carbs 79.18g 55.77g 8%
Vitamin B5 0.095mg 0.456mg 7%
Magnesium 32mg 59mg 6%
Fats 0.46g 4.27g 6%
Saturated fat 0.058g 0.989g 4%
Fiber 3.7g 4.7g 4%
Monounsaturated fat 0.051g 1.019g 2%
Choline 11.1mg 22.1mg 2%
Vitamin C 2.3mg 0.2mg 2%
Vitamin B6 0.174mg 0.153mg 2%
Vitamin K 3.5µg 5.7µg 2%
Calories 299kcal 313kcal 1%
Vitamin E 0.12mg 0.24mg 1%
Starch 2.7g 1%
Net carbs 75.48g 51.07g N/A
Sugar 59.19g 6.42g N/A
Tryptophan 0.05mg 0.092mg 0%
Threonine 0.077mg 0.299mg 0%
Isoleucine 0.057mg 0.258mg 0%
Leucine 0.096mg 0.461mg 0%
Lysine 0.084mg 0.215mg 0%
Methionine 0.021mg 0.105mg 0%
Phenylalanine 0.065mg 0.315mg 0%
Valine 0.083mg 0.31mg 0%
Histidine 0.072mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
1
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more CarbsCarbs +42%
Contains more ProteinProtein +322.1%
Contains more FatsFats +828.3%
Contains more WaterWater +57%
Contains more OtherOther +48.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
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% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +1898%
Contains more Poly. FatPolyunsaturated fat +4548.6%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.