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Raisin vs Grape - In-Depth Nutrition Comparison

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How are Raisin and Grape different?

  • Raisin is higher in Copper, Iron, Potassium, Phosphorus, Fiber, Magnesium, and Vitamin B2, however Grape is richer in Manganese, and Vitamin K.
  • Daily need coverage for Copper from Raisin is 31% higher.
  • Raisin contains 10 times more Phosphorus than Grape. While Raisin contains 101mg of Phosphorus, Grape contains only 10mg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Raisin
7
:
1
Grape
Contains more Calcium +257.1%
Contains more Iron +548.3%
Contains more Magnesium +540%
Contains more Phosphorus +910%
Contains more Potassium +292.1%
Contains more Zinc +450%
Contains more Copper +695%
Contains less Sodium -81.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 4% 5% 17% 1% 2% 14%
Contains more Calcium +257.1%
Contains more Iron +548.3%
Contains more Magnesium +540%
Contains more Phosphorus +910%
Contains more Potassium +292.1%
Contains more Zinc +450%
Contains more Copper +695%
Contains less Sodium -81.8%

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
6
:
4
Grape
Contains more Vitamin B1 +15.2%
Contains more Vitamin B2 +119.3%
Contains more Vitamin B3 +155.3%
Contains more Vitamin B5 +295.8%
Contains more Vitamin B6 +58.2%
Contains more Folate +25%
Contains more Vitamin A +∞%
Contains more Vitamin E +58.3%
Contains more Vitamin C +73.9%
Contains more Vitamin K +317.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin B1 +15.2%
Contains more Vitamin B2 +119.3%
Contains more Vitamin B3 +155.3%
Contains more Vitamin B5 +295.8%
Contains more Vitamin B6 +58.2%
Contains more Folate +25%
Contains more Vitamin A +∞%
Contains more Vitamin E +58.3%
Contains more Vitamin C +73.9%
Contains more Vitamin K +317.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
4
:
1
Grape
Contains more Protein +387.3%
Contains more Fats +31.4%
Contains more Carbs +361.7%
Contains more Other +226.3%
Contains more Water +426.9%
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +387.3%
Contains more Fats +31.4%
Contains more Carbs +361.7%
Contains more Other +226.3%
Contains more Water +426.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
2
:
1
Grape
Contains less Saturated Fat -49.1%
Contains more Monounsaturated Fat +264.3%
Contains more Polyunsaturated fat +175.7%
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -49.1%
Contains more Monounsaturated Fat +264.3%
Contains more Polyunsaturated fat +175.7%

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 Grape
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Grape Opinion
Net carbs 75.48g 16.25g Raisin
Protein 3.07g 0.63g Raisin
Fats 0.46g 0.35g Raisin
Carbs 79.18g 17.15g Raisin
Calories 299kcal 67kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 59.19g 16.25g Grape
Fiber 3.7g 0.9g Raisin
Calcium 50mg 14mg Raisin
Iron 1.88mg 0.29mg Raisin
Magnesium 32mg 5mg Raisin
Phosphorus 101mg 10mg Raisin
Potassium 749mg 191mg Raisin
Sodium 11mg 2mg Grape
Zinc 0.22mg 0.04mg Raisin
Copper 0.318mg 0.04mg Raisin
Vitamin A 0IU 100IU Grape
Vitamin A RAE 0µg 5µg Grape
Vitamin E 0.12mg 0.19mg Grape
Vitamin C 2.3mg 4mg Grape
Vitamin B1 0.106mg 0.092mg Raisin
Vitamin B2 0.125mg 0.057mg Raisin
Vitamin B3 0.766mg 0.3mg Raisin
Vitamin B5 0.095mg 0.024mg Raisin
Vitamin B6 0.174mg 0.11mg Raisin
Folate 5µg 4µg Raisin
Vitamin K 3.5µg 14.6µg Grape
Tryptophan 0.05mg 0.003mg Raisin
Threonine 0.077mg 0.017mg Raisin
Isoleucine 0.057mg 0.005mg Raisin
Leucine 0.096mg 0.013mg Raisin
Lysine 0.084mg 0.014mg Raisin
Methionine 0.021mg 0.021mg
Phenylalanine 0.065mg 0.013mg Raisin
Valine 0.083mg 0.017mg Raisin
Histidine 0.072mg 0.023mg Raisin
Saturated Fat 0.058g 0.114g Raisin
Monounsaturated Fat 0.051g 0.014g Raisin
Polyunsaturated fat 0.037g 0.102g Grape
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
12%
Raisin
11%
Grape
Minerals Daily Need Coverage Score
41%
Raisin
7%
Grape

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.056g)
Which food is lower in Sugar?
Grape
Grape is lower in Sugar (difference - 42.94g)
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Grape
Grape is lower in glycemic index (difference - 15)
Which food is cheaper?
Grape
Grape is cheaper (difference - $0.5)
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. 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.