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.
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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 | +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.
| 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 CholineCholine | +32.1% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 2.3mg | 53.2mg | 57% |
| Fructose | 29.68g | 37% | |
| Copper | 0.318mg | 0.045mg | 30% |
| Iron | 1.88mg | 0.1mg | 22% |
| Carbs | 79.18g | 11.75g | 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 K | 3.5µg | 0µg | 3% |
| Vitamin B5 | 0.095mg | 0.25mg | 3% |
| Vitamin B3 | 0.766mg | 0.282mg | 3% |
| Vitamin B1 | 0.106mg | 0.087mg | 2% |
| Fats | 0.46g | 0.12g | 1% |
| Vitamin A | 0µg | 11µg | 1% |
| Starch | 2.7g | 1% | |
| Zinc | 0.22mg | 0.07mg | 1% |
| Calcium | 50mg | 40mg | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +121.7% |
| Contains more Poly. FatPolyunsaturated fat | +48% |
| Contains less Sat. FatSaturated fat | -74.1% |
