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  6. Raisin vs. Orange

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.

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
:
1
Orange
Orange
Contains more Calcium +25%
Contains more Iron +1780%
Contains more Magnesium +220%
Contains more Phosphorus +621.4%
Contains more Potassium +313.8%
Contains more Zinc +214.3%
Contains more Copper +606.7%
Contains more Manganese +1096%
Contains more Selenium +20%
Contains less Sodium -100%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Calcium +25%
Contains more Iron +1780%
Contains more Magnesium +220%
Contains more Phosphorus +621.4%
Contains more Potassium +313.8%
Contains more Zinc +214.3%
Contains more Copper +606.7%
Contains more Manganese +1096%
Contains more Selenium +20%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Raisin
Raisin
5
:
5
Orange
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 A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +2213%
Contains more Vitamin B5 +163.2%
Contains more Folate +500%
Raisin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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 A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +2213%
Contains more Vitamin B5 +163.2%
Contains more Folate +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
4
:
1
Orange
Orange
Contains more Protein +226.6%
Contains more Fats +283.3%
Contains more Carbs +573.9%
Contains more Other +322.7%
Contains more Water +462.2%
Raisin
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
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +226.6%
Contains more Fats +283.3%
Contains more Carbs +573.9%
Contains more Other +322.7%
Contains more Water +462.2%

Fat Type Comparison

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

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
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 Opinion
Net carbs 75.48g 9.35g Raisin
Protein 3.07g 0.94g Raisin
Fats 0.46g 0.12g Raisin
Carbs 79.18g 11.75g Raisin
Calories 299kcal 47kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 59.19g 9.35g Orange
Fiber 3.7g 2.4g Raisin
Calcium 50mg 40mg Raisin
Iron 1.88mg 0.1mg Raisin
Magnesium 32mg 10mg Raisin
Phosphorus 101mg 14mg Raisin
Potassium 749mg 181mg Raisin
Sodium 11mg 0mg Orange
Zinc 0.22mg 0.07mg Raisin
Copper 0.318mg 0.045mg Raisin
Manganese 0.299mg 0.025mg Raisin
Selenium 0.6µg 0.5µg Raisin
Vitamin A 0IU 225IU Orange
Vitamin A RAE 0µg 11µg Orange
Vitamin E 0.12mg 0.18mg Orange
Vitamin C 2.3mg 53.2mg Orange
Vitamin B1 0.106mg 0.087mg Raisin
Vitamin B2 0.125mg 0.04mg Raisin
Vitamin B3 0.766mg 0.282mg Raisin
Vitamin B5 0.095mg 0.25mg Orange
Vitamin B6 0.174mg 0.06mg Raisin
Folate 5µg 30µg Orange
Vitamin K 3.5µg 0µg Raisin
Tryptophan 0.05mg 0.009mg Raisin
Threonine 0.077mg 0.015mg Raisin
Isoleucine 0.057mg 0.025mg Raisin
Leucine 0.096mg 0.023mg Raisin
Lysine 0.084mg 0.047mg Raisin
Methionine 0.021mg 0.02mg Raisin
Phenylalanine 0.065mg 0.031mg Raisin
Valine 0.083mg 0.04mg Raisin
Histidine 0.072mg 0.018mg Raisin
Saturated Fat 0.058g 0.015g Orange
Monounsaturated Fat 0.051g 0.023g Raisin
Polyunsaturated fat 0.037g 0.025g Raisin
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Raisin
24%
Orange
Minerals Daily Need Coverage Score
37%
Raisin
7%
Orange

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Orange
Orange is lower in Sugar (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 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 - 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.