Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Raisin vs. Mandarin orange — In-Depth Nutrition Comparison

Compare

What are the main differences between raisins and mandarin oranges?

  • Raisins are richer in copper, iron, potassium, phosphorus, manganese, fiber, vitamin B6, and vitamin B2, while mandarin oranges are higher in vitamin C and vitamin A.
  • Raisins' daily need coverage for copper is 31% higher.
  • Mandarin oranges have 13 times less iron than raisins. Raisins have 1.88mg of iron, while mandarin oranges have 0.15mg.
  • Raisins have a higher glycemic index (64) than mandarin oranges (47).

We used Raisins, seedless and Tangerines, (mandarin oranges), raw types in this comparison.

Infographic

Raisin vs Mandarin orange 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
9
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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +35.1%
Contains more PotassiumPotassium +351.2%
Contains more IronIron +1153.3%
Contains more CopperCopper +657.1%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +405%
Contains more ManganeseManganese +666.7%
Contains more SeleniumSelenium +500%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Raisin
5
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin B1Vitamin B1 +82.8%
Contains more Vitamin B2Vitamin B2 +247.2%
Contains more Vitamin B3Vitamin B3 +103.7%
Contains more Vitamin B6Vitamin B6 +123.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +1060.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B5Vitamin B5 +127.4%
Contains more FolateFolate +220%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.2mg

All nutrients comparison - raw data values

Nutrient Raisin Mandarin orange DV% diff.
Fructose 29.68g 2.4g 34%
Copper 0.318mg 0.042mg 31%
Vitamin C 2.3mg 26.7mg 27%
Carbs 79.18g 13.34g 22%
Iron 1.88mg 0.15mg 22%
Potassium 749mg 166mg 17%
Calories 299kcal 53kcal 12%
Phosphorus 101mg 20mg 12%
Manganese 0.299mg 0.039mg 11%
Fiber 3.7g 1.8g 8%
Vitamin B6 0.174mg 0.078mg 7%
Vitamin B2 0.125mg 0.036mg 7%
Magnesium 32mg 12mg 5%
Protein 3.07g 0.81g 5%
Vitamin A 0µg 34µg 4%
Vitamin B1 0.106mg 0.058mg 4%
Vitamin K 3.5µg 0µg 3%
Folate 5µg 16µg 3%
Vitamin B5 0.095mg 0.216mg 2%
Vitamin B3 0.766mg 0.376mg 2%
Starch 2.7g 0g 1%
Vitamin E 0.12mg 0.2mg 1%
Zinc 0.22mg 0.07mg 1%
Selenium 0.6µg 0.1µg 1%
Calcium 50mg 37mg 1%
Fats 0.46g 0.31g 0%
Net carbs 75.48g 11.54g N/A
Sugar 59.19g 10.58g N/A
Sodium 11mg 2mg 0%
Saturated fat 0.058g 0.039g 0%
Choline 11.1mg 10.2mg 0%
Monounsaturated fat 0.051g 0.06g 0%
Polyunsaturated fat 0.037g 0.065g 0%
Tryptophan 0.05mg 0.002mg 0%
Threonine 0.077mg 0.016mg 0%
Isoleucine 0.057mg 0.017mg 0%
Leucine 0.096mg 0.028mg 0%
Lysine 0.084mg 0.032mg 0%
Methionine 0.021mg 0.002mg 0%
Phenylalanine 0.065mg 0.018mg 0%
Valine 0.083mg 0.021mg 0%
Histidine 0.072mg 0.011mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +279%
Contains more FatsFats +48.4%
Contains more CarbsCarbs +493.6%
Contains more OtherOther +402.7%
Contains more WaterWater +452%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
0
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains less Sat. FatSaturated fat -32.8%
Contains more Mono. FatMonounsaturated fat +17.6%
Contains more Poly. FatPolyunsaturated fat +75.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
3
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
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1202.8%
Contains more FructoseFructose +1136.7%
Contains more SucroseSucrose +1244.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

People also compare

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.