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Raisin vs Orange - In-Depth Nutrition Comparison

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How are Raisin and Orange different?

  • Raisin is richer in Copper, Iron, Potassium, Phosphorus, Manganese, Vitamin B6, Vitamin B2 and Magnesium, while Orange is higher in Vitamin C and Folate.
  • Orange covers your daily need of Vitamin C 57% more than Raisin.
  • Raisin contains 19 times more Iron than Orange. Raisin contains 1.88mg of Iron, while Orange contains 0.1mg.

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

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Raisin vs Orange 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Raisin
7
:
1
Orange
Contains more Iron +1780%
Contains more Calcium +25%
Contains more Potassium +313.8%
Contains more Magnesium +220%
Contains more Copper +606.7%
Contains more Zinc +214.3%
Contains more Phosphorus +621.4%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 15% 67% 23% 106% 6% 44% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Contains more Iron +1780%
Contains more Calcium +25%
Contains more Potassium +313.8%
Contains more Magnesium +220%
Contains more Copper +606.7%
Contains more Zinc +214.3%
Contains more Phosphorus +621.4%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Raisin
5
:
5
Orange
Contains more Vitamin B1 +21.8%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B3 +171.6%
Contains more Vitamin B6 +190%
Contains more Vitamin K +∞%
Contains more Vitamin C +2213%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B5 +163.2%
Contains more Folate +500%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 0% 3% 0% 27% 29% 15% 6% 41% 0% 9% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Contains more Vitamin B1 +21.8%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B3 +171.6%
Contains more Vitamin B6 +190%
Contains more Vitamin K +∞%
Contains more Vitamin C +2213%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B5 +163.2%
Contains more Folate +500%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Raisin
24
Orange
Mineral Summary Score
41
Raisin
8
Orange

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
18%
Raisin
6%
Orange
Carbohydrates
79%
Raisin
12%
Orange
Fats
2%
Raisin
1%
Orange

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Raisin Orange
Rich in minerals ok
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Raisin Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food contains less Sugars?
Orange
Orange contains less Sugars (difference - 49.84g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 19)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Raisin Orange Opinion
Calories 299 47 Raisin
Protein 3.07 0.94 Raisin
Fats 0.46 0.12 Raisin
Vitamin C 2.3 53.2 Orange
Carbs 79.18 11.75 Raisin
Cholesterol 0 0
Vitamin D 0 0
Iron 1.88 0.1 Raisin
Calcium 50 40 Raisin
Potassium 749 181 Raisin
Magnesium 32 10 Raisin
Sugars 59.19 9.35 Orange
Fiber 3.7 2.4 Raisin
Copper 0.318 0.045 Raisin
Zinc 0.22 0.07 Raisin
Starch 2.7 Raisin
Phosphorus 101 14 Raisin
Sodium 11 0 Orange
Vitamin A 0 225 Orange
Vitamin E 0.12 0.18 Orange
Vitamin D 0 0
Vitamin B1 0.106 0.087 Raisin
Vitamin B2 0.125 0.04 Raisin
Vitamin B3 0.766 0.282 Raisin
Vitamin B5 0.095 0.25 Orange
Vitamin B6 0.174 0.06 Raisin
Vitamin B12 0 0
Vitamin K 3.5 0 Raisin
Folate 5 30 Orange
Trans Fat 0 0
Saturated Fat 0.058 0.015 Orange
Monounsaturated Fat 0.051 0.023 Raisin
Polyunsaturated fat 0.037 0.025 Raisin
Tryptophan 0.05 0.009 Raisin
Threonine 0.077 0.015 Raisin
Isoleucine 0.057 0.025 Raisin
Leucine 0.096 0.023 Raisin
Lysine 0.084 0.047 Raisin
Methionine 0.021 0.02 Raisin
Phenylalanine 0.065 0.031 Raisin
Valine 0.083 0.04 Raisin
Histidine 0.072 0.018 Raisin
Fructose 29.68 Raisin

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.