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Raisin vs. Orange juice — In-Depth Nutrition Comparison

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The main differences between raisins and orange juice

  • Raisins are richer in copper, iron, potassium, fiber, manganese, phosphorus, vitamin B6, and vitamin B2, yet orange juice is richer in vitamin C and folate.
  • Daily need coverage for vitamin C for orange juice is 53% higher.
  • Raisins contain 21 times more manganese than orange juice. Raisins contain 0.299mg of manganese, while orange juice contains 0.014mg.
  • Orange juice has a lower glycemic index than raisins.

Food types used in this article are Raisins, seedless and Orange juice, raw.

Infographic

Raisin vs Orange juice 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" 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +354.5%
Contains more PotassiumPotassium +274.5%
Contains more IronIron +840%
Contains more CopperCopper +622.7%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +494.1%
Contains more ManganeseManganese +2035.7%
Contains more SeleniumSelenium +500%
Contains less SodiumSodium -90.9%

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
7
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +17.8%
Contains more Vitamin B2Vitamin B2 +316.7%
Contains more Vitamin B3Vitamin B3 +91.5%
Contains more Vitamin B6Vitamin B6 +335%
Contains more Vitamin KVitamin K +3400%
Contains more CholineCholine +79%
Contains more Vitamin CVitamin C +2073.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +100%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +338.6%
Contains more FatsFats +130%
Contains more CarbsCarbs +661.3%
Contains more OtherOther +365%
Contains more WaterWater +472.3%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +41.7%
Contains less Sat. FatSaturated fat -58.6%
~equal in Polyunsaturated fat ~0.04g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raisin Orange juice
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 Orange juice DV% diff.
Vitamin C 2.3mg 50mg 53%
Fructose 29.68g 37%
Copper 0.318mg 0.044mg 30%
Carbs 79.18g 10.4g 23%
Iron 1.88mg 0.2mg 21%
Potassium 749mg 200mg 16%
Fiber 3.7g 0.2g 14%
Calories 299kcal 45kcal 13%
Manganese 0.299mg 0.014mg 12%
Phosphorus 101mg 17mg 12%
Vitamin B6 0.174mg 0.04mg 10%
Vitamin B2 0.125mg 0.03mg 7%
Folate 5µg 30µg 6%
Protein 3.07g 0.7g 5%
Magnesium 32mg 11mg 5%
Calcium 50mg 11mg 4%
Vitamin K 3.5µg 0.1µg 3%
Zinc 0.22mg 0.05mg 2%
Vitamin B5 0.095mg 0.19mg 2%
Vitamin B3 0.766mg 0.4mg 2%
Choline 11.1mg 6.2mg 1%
Vitamin B1 0.106mg 0.09mg 1%
Selenium 0.6µg 0.1µg 1%
Vitamin A 0µg 10µg 1%
Starch 2.7g 1%
Vitamin E 0.12mg 0.04mg 1%
Fats 0.46g 0.2g 0%
Net carbs 75.48g 10.2g N/A
Sugar 59.19g 8.4g N/A
Sodium 11mg 1mg 0%
Saturated fat 0.058g 0.024g 0%
Monounsaturated fat 0.051g 0.036g 0%
Polyunsaturated fat 0.037g 0.04g 0%
Tryptophan 0.05mg 0.002mg 0%
Threonine 0.077mg 0.008mg 0%
Isoleucine 0.057mg 0.008mg 0%
Leucine 0.096mg 0.013mg 0%
Lysine 0.084mg 0.009mg 0%
Methionine 0.021mg 0.003mg 0%
Phenylalanine 0.065mg 0.009mg 0%
Valine 0.083mg 0.011mg 0%
Histidine 0.072mg 0.003mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Orange juice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Raisin
20%
Orange juice
Minerals Daily Need Coverage Score
37%
Raisin
6%
Orange juice

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 50.79g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.034g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 14)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $1)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.