Raisin vs. Grape — In-Depth Nutrition Comparison
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How are raisins and grapes different?
- Raisins are higher in copper, iron, potassium, phosphorus, fiber, magnesium, and vitamin B2; however, grapes are richer in manganese and vitamin K.
- Daily need coverage for copper for raisins is 31% higher.
- Raisins contain 10 times more Phosphorus than grapes. While raisins contain 101mg of Phosphorus, grapes contain only 10mg.
- Grapes have a lower glycemic index (49) than raisins (64).
Raisins, seedless and Grapes, american type (slip skin), raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +540% |
| Contains more CalciumCalcium | +257.1% |
| Contains more PotassiumPotassium | +292.1% |
| Contains more IronIron | +548.3% |
| Contains more CopperCopper | +695% |
| Contains more ZincZinc | +450% |
| Contains more PhosphorusPhosphorus | +910% |
| Contains more SeleniumSelenium | +500% |
| Contains less SodiumSodium | -81.8% |
| Contains more ManganeseManganese | +140.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +15.2% |
| Contains more Vitamin B2Vitamin B2 | +119.3% |
| Contains more Vitamin B3Vitamin B3 | +155.3% |
| Contains more Vitamin B5Vitamin B5 | +295.8% |
| Contains more Vitamin B6Vitamin B6 | +58.2% |
| Contains more FolateFolate | +25% |
| Contains more CholineCholine | +98.2% |
| Contains more Vitamin CVitamin C | +73.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +58.3% |
| Contains more Vitamin KVitamin K | +317.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +387.3% |
| Contains more FatsFats | +31.4% |
| Contains more CarbsCarbs | +361.7% |
| Contains more OtherOther | +226.3% |
| Contains more WaterWater | +426.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -49.1% |
| Contains more Mono. FatMonounsaturated Fat | +264.3% |
| Contains more Poly. FatPolyunsaturated fat | +175.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 299kcal | 67kcal |
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| Protein | 3.07g | 0.63g |
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| Fats | 0.46g | 0.35g |
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| Vitamin C | 2.3mg | 4mg |
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| Net carbs | 75.48g | 16.25g |
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| Carbs | 79.18g | 17.15g |
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| Magnesium | 32mg | 5mg |
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| Calcium | 50mg | 14mg |
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| Potassium | 749mg | 191mg |
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| Iron | 1.88mg | 0.29mg |
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| Sugar | 59.19g | 16.25g |
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| Fiber | 3.7g | 0.9g |
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| Copper | 0.318mg | 0.04mg |
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| Zinc | 0.22mg | 0.04mg |
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| Starch | 2.7g |
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| Phosphorus | 101mg | 10mg |
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| Sodium | 11mg | 2mg |
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| Vitamin A | 0IU | 100IU |
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| Vitamin A | 0µg | 5µg |
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| Vitamin E | 0.12mg | 0.19mg |
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| Manganese | 0.299mg | 0.718mg |
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| Selenium | 0.6µg | 0.1µg |
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| Vitamin B1 | 0.106mg | 0.092mg |
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| Vitamin B2 | 0.125mg | 0.057mg |
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| Vitamin B3 | 0.766mg | 0.3mg |
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| Vitamin B5 | 0.095mg | 0.024mg |
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| Vitamin B6 | 0.174mg | 0.11mg |
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| Vitamin K | 3.5µg | 14.6µg |
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| Folate | 5µg | 4µg |
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| Choline | 11.1mg | 5.6mg |
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| Saturated Fat | 0.058g | 0.114g |
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| Monounsaturated Fat | 0.051g | 0.014g |
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| Polyunsaturated fat | 0.037g | 0.102g |
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| Tryptophan | 0.05mg | 0.003mg |
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| Threonine | 0.077mg | 0.017mg |
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| Isoleucine | 0.057mg | 0.005mg |
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| Leucine | 0.096mg | 0.013mg |
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| Lysine | 0.084mg | 0.014mg |
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| Methionine | 0.021mg | 0.021mg | |
| Phenylalanine | 0.065mg | 0.013mg |
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| Valine | 0.083mg | 0.017mg |
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| Histidine | 0.072mg | 0.023mg |
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| Fructose | 29.68g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
37%
15%
Comparison summary
Which food is richer in minerals?
Raisin is relatively richer in minerals
Which food is lower in Saturated Fat?
Raisin is lower in Saturated Fat (difference - 0.056g)
Which food is lower in Sugar?
Grape is lower in Sugar (difference - 42.94g)
Which food contains less Sodium?
Grape contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Grape is lower in glycemic index (difference - 15)
Which food is cheaper?
Grape is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.