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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 29.68g | 37% | |
| Copper | 0.318mg | 0.04mg | 31% |
| Carbs | 79.18g | 17.15g | 21% |
| Iron | 1.88mg | 0.29mg | 20% |
| Manganese | 0.299mg | 0.718mg | 18% |
| Potassium | 749mg | 191mg | 16% |
| Phosphorus | 101mg | 10mg | 13% |
| Calories | 299kcal | 67kcal | 12% |
| Fiber | 3.7g | 0.9g | 11% |
| Vitamin K | 3.5µg | 14.6µg | 9% |
| Magnesium | 32mg | 5mg | 6% |
| Protein | 3.07g | 0.63g | 5% |
| Vitamin B6 | 0.174mg | 0.11mg | 5% |
| Vitamin B2 | 0.125mg | 0.057mg | 5% |
| Calcium | 50mg | 14mg | 4% |
| Vitamin B3 | 0.766mg | 0.3mg | 3% |
| Zinc | 0.22mg | 0.04mg | 2% |
| Vitamin C | 2.3mg | 4mg | 2% |
| Choline | 11.1mg | 5.6mg | 1% |
| Vitamin B5 | 0.095mg | 0.024mg | 1% |
| Vitamin B1 | 0.106mg | 0.092mg | 1% |
| Selenium | 0.6µg | 0.1µg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Starch | 2.7g | 1% | |
| Fats | 0.46g | 0.35g | 0% |
| Net carbs | 75.48g | 16.25g | N/A |
| Sugar | 59.19g | 16.25g | N/A |
| Sodium | 11mg | 2mg | 0% |
| Vitamin E | 0.12mg | 0.19mg | 0% |
| Folate | 5µg | 4µg | 0% |
| Saturated fat | 0.058g | 0.114g | 0% |
| Monounsaturated fat | 0.051g | 0.014g | 0% |
| Polyunsaturated fat | 0.037g | 0.102g | 0% |
| Tryptophan | 0.05mg | 0.003mg | 0% |
| Threonine | 0.077mg | 0.017mg | 0% |
| Isoleucine | 0.057mg | 0.005mg | 0% |
| Leucine | 0.096mg | 0.013mg | 0% |
| Lysine | 0.084mg | 0.014mg | 0% |
| Methionine | 0.021mg | 0.021mg | 0% |
| Phenylalanine | 0.065mg | 0.013mg | 0% |
| Valine | 0.083mg | 0.017mg | 0% |
| Histidine | 0.072mg | 0.023mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
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% |
