Raisin vs. Oatmeal — In-Depth Nutrition Comparison
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Differences between raisins and oatmeal
- Raisins have more copper, potassium, and fiber, while oatmeal has more iron, vitamin B3, vitamin B1, manganese, folate, vitamin B6, and vitamin A.
- Oatmeal's daily need coverage for iron is 51% higher.
- Oatmeal contains 12 times less potassium than raisins. Raisins contain 749mg of potassium, while oatmeal contains 61mg.
- Raisins have a lower glycemic index. The glycemic index of raisins is 64, while the glycemic index of oatmeal is 79.
The food types used in this comparison are Raisins, seedless and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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.
| Contains more MagnesiumMagnesium | +23.1% |
| Contains more PotassiumPotassium | +1127.9% |
| Contains more CopperCopper | +381.8% |
| Contains more PhosphorusPhosphorus | +31.2% |
| Contains less SodiumSodium | -77.6% |
| Contains more CalciumCalcium | +60% |
| Contains more IronIron | +217% |
| Contains more ZincZinc | +181.8% |
| Contains more ManganeseManganese | +86.6% |
| Contains more SeleniumSelenium | +733.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +71.4% |
| Contains more Vitamin KVitamin K | +775% |
| Contains more CholineCholine | +136.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +145.3% |
| Contains more Vitamin B2Vitamin B2 | +72% |
| Contains more Vitamin B3Vitamin B3 | +294.9% |
| Contains more Vitamin B5Vitamin B5 | +233.7% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
| Contains more FolateFolate | +780% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +29.5% |
| Contains more CarbsCarbs | +578.5% |
| Contains more OtherOther | +226.3% |
| Contains more FatsFats | +195.7% |
| Contains more WaterWater | +444.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.3% |
| Contains more Mono. FatMonounsaturated fat | +666.7% |
| Contains more Poly. FatPolyunsaturated fat | +1051.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +55.2% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +284.1% |
| Contains more GalactoseGalactose | +∞% |
~equal in
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~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 1.88mg | 5.96mg | 51% |
| Fructose | 29.68g | 0g | 37% |
| Copper | 0.318mg | 0.066mg | 28% |
| Carbs | 79.18g | 11.67g | 23% |
| Potassium | 749mg | 61mg | 20% |
| Vitamin A | 0µg | 130µg | 14% |
| Vitamin B3 | 0.766mg | 3.025mg | 14% |
| Vitamin B1 | 0.106mg | 0.26mg | 13% |
| Calories | 299kcal | 68kcal | 12% |
| Manganese | 0.299mg | 0.558mg | 11% |
| Folate | 5µg | 44µg | 10% |
| Vitamin B6 | 0.174mg | 0.29mg | 9% |
| Selenium | 0.6µg | 5µg | 8% |
| Fiber | 3.7g | 1.7g | 8% |
| Vitamin B2 | 0.125mg | 0.215mg | 7% |
| Zinc | 0.22mg | 0.62mg | 4% |
| Vitamin B5 | 0.095mg | 0.317mg | 4% |
| Phosphorus | 101mg | 77mg | 3% |
| Vitamin C | 2.3mg | 0mg | 3% |
| Starch | 2.7g | 10.37g | 3% |
| Polyunsaturated fat | 0.037g | 0.426g | 3% |
| Calcium | 50mg | 80mg | 3% |
| Vitamin K | 3.5µg | 0.4µg | 3% |
| Sodium | 11mg | 49mg | 2% |
| Fats | 0.46g | 1.36g | 1% |
| Monounsaturated fat | 0.051g | 0.391g | 1% |
| Saturated fat | 0.058g | 0.226g | 1% |
| Choline | 11.1mg | 4.7mg | 1% |
| Magnesium | 32mg | 26mg | 1% |
| Protein | 3.07g | 2.37g | 1% |
| Net carbs | 75.48g | 9.97g | N/A |
| Sugar | 59.19g | 0.46g | N/A |
| Vitamin E | 0.12mg | 0.07mg | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.05mg | 0.04mg | 0% |
| Threonine | 0.077mg | 0.083mg | 0% |
| Isoleucine | 0.057mg | 0.105mg | 0% |
| Leucine | 0.096mg | 0.2mg | 0% |
| Lysine | 0.084mg | 0.135mg | 0% |
| Methionine | 0.021mg | 0.04mg | 0% |
| Phenylalanine | 0.065mg | 0.13mg | 0% |
| Valine | 0.083mg | 0.151mg | 0% |
| Histidine | 0.072mg | 0.057mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
37%
45%
Comparison summary
Which food contains less Sodium?
Raisin contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Raisin is lower in Saturated fat (difference - 0.168g)
Which food is lower in glycemic index?
Raisin is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 58.73g)
Which food is cheaper?
Oatmeal is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.