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Raisin vs. Corn raw — In-Depth Nutrition Comparison

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A recap on differences between Raisin and Corn raw

  • Raisin is higher in Copper, Iron, Potassium, Fiber, Vitamin B6, Manganese, and Vitamin B2, yet Corn raw is higher in Vitamin B5, Folate, and Vitamin B3.
  • Raisin covers your daily Copper needs 29% more than Corn raw.
  • Raisin contains 4 times more Iron than Corn raw. While Raisin contains 1.88mg of Iron, Corn raw contains only 0.52mg.

Food varieties used in this article are Raisins, seedless and Corn, sweet, yellow, raw.

Infographic

Raisin vs Corn raw 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
7
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +2400%
Contains more PotassiumPotassium +177.4%
Contains more IronIron +261.5%
Contains more CopperCopper +488.9%
Contains more PhosphorusPhosphorus +13.5%
Contains less SodiumSodium -26.7%
Contains more ManganeseManganese +83.4%
Contains more MagnesiumMagnesium +15.6%
Contains more ZincZinc +109.1%
~equal in Selenium ~0.6µg

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
4
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 23% 11% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin B2Vitamin B2 +127.3%
Contains more Vitamin B6Vitamin B6 +87.1%
Contains more Vitamin KVitamin K +1066.7%
Contains more Vitamin CVitamin C +195.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +46.2%
Contains more Vitamin B3Vitamin B3 +131.1%
Contains more Vitamin B5Vitamin B5 +654.7%
Contains more FolateFolate +740%
Contains more CholineCholine +107.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more CarbsCarbs +323.4%
Contains more OtherOther +195.2%
Contains more FatsFats +193.5%
Contains more WaterWater +392.9%
~equal in Protein ~3.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
26% 35% 39%
Saturated Fat: Sat. Fat 0.325 g
Monounsaturated Fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated Fat -82.2%
Contains more Mono. FatMonounsaturated Fat +747.1%
Contains more Poly. FatPolyunsaturated fat +1216.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
2
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +709%
Contains more FructoseFructose +1429.9%
Contains more StarchStarch +111.1%
Contains more SucroseSucrose +97.8%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raisin Corn raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raisin Corn raw Opinion
Calories 299kcal 86kcal Raisin
Protein 3.07g 3.27g Corn raw
Fats 0.46g 1.35g Corn raw
Vitamin C 2.3mg 6.8mg Corn raw
Net carbs 75.48g 16.7g Raisin
Carbs 79.18g 18.7g Raisin
Magnesium 32mg 37mg Corn raw
Calcium 50mg 2mg Raisin
Potassium 749mg 270mg Raisin
Iron 1.88mg 0.52mg Raisin
Sugar 59.19g 6.26g Corn raw
Fiber 3.7g 2g Raisin
Copper 0.318mg 0.054mg Raisin
Zinc 0.22mg 0.46mg Corn raw
Starch 2.7g 5.7g Corn raw
Phosphorus 101mg 89mg Raisin
Sodium 11mg 15mg Raisin
Vitamin A 0IU 187IU Corn raw
Vitamin A 0µg 9µg Corn raw
Vitamin E 0.12mg 0.07mg Raisin
Manganese 0.299mg 0.163mg Raisin
Selenium 0.6µg 0.6µg
Vitamin B1 0.106mg 0.155mg Corn raw
Vitamin B2 0.125mg 0.055mg Raisin
Vitamin B3 0.766mg 1.77mg Corn raw
Vitamin B5 0.095mg 0.717mg Corn raw
Vitamin B6 0.174mg 0.093mg Raisin
Vitamin K 3.5µg 0.3µg Raisin
Folate 5µg 42µg Corn raw
Choline 11.1mg 23mg Corn raw
Saturated Fat 0.058g 0.325g Raisin
Monounsaturated Fat 0.051g 0.432g Corn raw
Polyunsaturated fat 0.037g 0.487g Corn raw
Tryptophan 0.05mg 0.023mg Raisin
Threonine 0.077mg 0.129mg Corn raw
Isoleucine 0.057mg 0.129mg Corn raw
Leucine 0.096mg 0.348mg Corn raw
Lysine 0.084mg 0.137mg Corn raw
Methionine 0.021mg 0.067mg Corn raw
Phenylalanine 0.065mg 0.15mg Corn raw
Valine 0.083mg 0.185mg Corn raw
Histidine 0.072mg 0.089mg Corn raw
Fructose 29.68g 1.94g Raisin
Omega-3 - ALA 0.014g Corn raw
Omega-6 - Gamma-linoleic acid 0.001g 0g Raisin
Omega-6 - Linoleic acid 0.468g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Raisin
18%
Corn raw
Minerals Daily Need Coverage Score
37%
Raisin
17%
Corn raw

Comparison summary

Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.267g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $0.2)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Corn raw
Corn raw is lower in Sugar (difference - 52.93g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 12)
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

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.