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  6. Raisin vs. Grape

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.

Infographic

Raisin vs Grape 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Raisin
Raisin
8
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%
Grape
Grape
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
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.
Raisin
Raisin
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.7% 0% 0% 2.4% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8%
Grape
Grape
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 1.7% 3.8% 23% 13% 5.6% 1.4% 25% 0% 37% 3%
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 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
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Grape 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 B2 0.125mg 0.057mg 5%
Vitamin B6 0.174mg 0.11mg 5%
Calcium 50mg 14mg 4%
Vitamin B3 0.766mg 0.3mg 3%
Vitamin C 2.3mg 4mg 2%
Zinc 0.22mg 0.04mg 2%
Starch 2.7g 1%
Vitamin A 0µg 5µg 1%
Selenium 0.6µg 0.1µg 1%
Vitamin B1 0.106mg 0.092mg 1%
Vitamin B5 0.095mg 0.024mg 1%
Choline 11.1mg 5.6mg 1%
Protein per 100 calories 1g 0.94g N/A
Calories per 10 g protein 974kcal 1063kcal N/A
Weight per 100 calories 33g 149g N/A
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
Raisin
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
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
Raisin
Raisin
2
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -49.1%
Contains more Mono. FatMonounsaturated fat +264.3%
Contains more Poly. FatPolyunsaturated fat +175.7%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.