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  6. Raisin vs. Corn raw

Raisin vs. Corn raw — In-Depth Nutrition Comparison

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A recap on differences between raisins and corn raw

  • Raisins are higher in copper, iron, potassium, fiber, vitamin B6, manganese, and vitamin B2, yet corn raw is higher in vitamin B5, folate, and vitamin B3.
  • Raisins cover your daily copper needs 29% more than corn raw.
  • Raisins contain 4 times more iron than corn raw. While raisins contain 1.88mg of iron, corn raw contains only 0.52mg.
  • The glycemic index of corn raw is lower.

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
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
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% 3% 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

All nutrients comparison - raw data values

Nutrient Raisin Corn raw DV% diff.
Fructose 29.68g 1.94g 35%
Copper 0.318mg 0.054mg 29%
Carbs 79.18g 18.7g 20%
Iron 1.88mg 0.52mg 17%
Potassium 749mg 270mg 14%
Vitamin B5 0.095mg 0.717mg 12%
Calories 299kcal 86kcal 11%
Folate 5µg 42µg 9%
Fiber 3.7g 2g 7%
Vitamin B6 0.174mg 0.093mg 6%
Vitamin B3 0.766mg 1.77mg 6%
Manganese 0.299mg 0.163mg 6%
Vitamin B2 0.125mg 0.055mg 5%
Calcium 50mg 2mg 5%
Vitamin C 2.3mg 6.8mg 5%
Vitamin B1 0.106mg 0.155mg 4%
Vitamin K 3.5µg 0.3µg 3%
Polyunsaturated fat 0.037g 0.487g 3%
Zinc 0.22mg 0.46mg 2%
Phosphorus 101mg 89mg 2%
Choline 11.1mg 23mg 2%
Fats 0.46g 1.35g 1%
Monounsaturated fat 0.051g 0.432g 1%
Starch 2.7g 5.7g 1%
Saturated fat 0.058g 0.325g 1%
Magnesium 32mg 37mg 1%
Vitamin A 0µg 9µg 1%
Protein 3.07g 3.27g 0%
Net carbs 75.48g 16.7g N/A
Sugar 59.19g 6.26g N/A
Sodium 11mg 15mg 0%
Vitamin E 0.12mg 0.07mg 0%
Selenium 0.6µg 0.6µg 0%
Tryptophan 0.05mg 0.023mg 0%
Threonine 0.077mg 0.129mg 0%
Isoleucine 0.057mg 0.129mg 0%
Leucine 0.096mg 0.348mg 0%
Lysine 0.084mg 0.137mg 0%
Methionine 0.021mg 0.067mg 0%
Phenylalanine 0.065mg 0.15mg 0%
Valine 0.083mg 0.185mg 0%
Histidine 0.072mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
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
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
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

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.