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  6. Raisin vs. Orange

Raisin vs. Orange — In-Depth Nutrition Comparison

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How are raisins and oranges different?

  • Raisins are richer in copper, iron, potassium, phosphorus, manganese, vitamin B6, vitamin B2, and magnesium, while oranges are higher in vitamin C and folate.
  • Oranges cover your daily need for vitamin C, 57% more than raisins.
  • Raisins contain 19 times more iron than oranges. Raisins contain 1.88mg of iron, while oranges contain 0.1mg.
  • Raisins have a higher glycemic index (64) than oranges (45).

Raisins, seedless and Oranges, raw, all commercial varieties types were used in this article.

Infographic

Raisin vs 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
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%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +313.8%
Contains more IronIron +1780%
Contains more CopperCopper +606.7%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +621.4%
Contains more ManganeseManganese +1096%
Contains more SeleniumSelenium +20%
Contains less SodiumSodium -100%

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
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.7% 0% 0% 2.4% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8%
Orange
Orange
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Contains more Vitamin B1Vitamin B1 +21.8%
Contains more Vitamin B2Vitamin B2 +212.5%
Contains more Vitamin B3Vitamin B3 +171.6%
Contains more Vitamin B6Vitamin B6 +190%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +2213%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B5Vitamin B5 +163.2%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Orange DV% diff.
Vitamin C 2.3mg 53.2mg 57%
Fructose 29.68g 37%
Copper 0.318mg 0.045mg 30%
Carbs 79.18g 11.75g 22%
Iron 1.88mg 0.1mg 22%
Potassium 749mg 181mg 17%
Calories 299kcal 47kcal 13%
Phosphorus 101mg 14mg 12%
Manganese 0.299mg 0.025mg 12%
Vitamin B6 0.174mg 0.06mg 9%
Vitamin B2 0.125mg 0.04mg 7%
Folate 5µg 30µg 6%
Magnesium 32mg 10mg 5%
Fiber 3.7g 2.4g 5%
Protein 3.07g 0.94g 4%
Vitamin B3 0.766mg 0.282mg 3%
Vitamin B5 0.095mg 0.25mg 3%
Vitamin K 3.5µg 0µg 3%
Vitamin B1 0.106mg 0.087mg 2%
Fats 0.46g 0.12g 1%
Calcium 50mg 40mg 1%
Zinc 0.22mg 0.07mg 1%
Starch 2.7g 1%
Vitamin A 0µg 11µg 1%
Protein per 100 calories 1g 2g N/A
Calories per 10 g protein 974kcal 500kcal N/A
Weight per 100 calories 33g 213g N/A
Net carbs 75.48g 9.35g N/A
Sugar 59.19g 9.35g N/A
Sodium 11mg 0mg 0%
Vitamin E 0.12mg 0.18mg 0%
Selenium 0.6µg 0.5µg 0%
Choline 11.1mg 8.4mg 0%
Saturated fat 0.058g 0.015g 0%
Monounsaturated fat 0.051g 0.023g 0%
Polyunsaturated fat 0.037g 0.025g 0%
Tryptophan 0.05mg 0.009mg 0%
Threonine 0.077mg 0.015mg 0%
Isoleucine 0.057mg 0.025mg 0%
Leucine 0.096mg 0.023mg 0%
Lysine 0.084mg 0.047mg 0%
Methionine 0.021mg 0.02mg 0%
Phenylalanine 0.065mg 0.031mg 0%
Valine 0.083mg 0.04mg 0%
Histidine 0.072mg 0.018mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +226.6%
Contains more FatsFats +283.3%
Contains more CarbsCarbs +573.9%
Contains more OtherOther +322.7%
Contains more WaterWater +462.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
2
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +121.7%
Contains more Poly. FatPolyunsaturated fat +48%
Contains less Sat. FatSaturated fat -74.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.