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  6. Raisin vs. Potato

Raisin vs. Potato — In-Depth Nutrition Comparison

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Significant differences between Raisin and Potato

  • Raisin has more Copper, Iron, Potassium, Vitamin B2, Fiber, and Phosphorus, however, Potato is richer in Vitamin C, and Vitamin B6.
  • Raisin covers your daily Copper needs 23% more than Potato.
  • Potato has 4 times less Calcium than Raisin. Raisin has 50mg of Calcium, while Potato has 12mg.

Specific food types used in this comparison are Raisins, seedless and Potatoes, flesh and skin, raw.

Infographic

Raisin vs Potato 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
8
:
2
Potato
Potato
Contains more Calcium +316.7%
Contains more Iron +132.1%
Contains more Magnesium +39.1%
Contains more Phosphorus +77.2%
Contains more Potassium +76.2%
Contains more Copper +189.1%
Contains more Manganese +49.5%
Contains more Selenium +50%
Contains less Sodium -45.5%
Contains more Zinc +36.4%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +316.7%
Contains more Iron +132.1%
Contains more Magnesium +39.1%
Contains more Phosphorus +77.2%
Contains more Potassium +76.2%
Contains more Copper +189.1%
Contains more Manganese +49.5%
Contains more Selenium +50%
Contains less Sodium -45.5%
Contains more Zinc +36.4%

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
4
:
6
Potato
Potato
Contains more Vitamin E +1100%
Contains more Vitamin B1 +30.9%
Contains more Vitamin B2 +290.6%
Contains more Vitamin K +75%
Contains more Vitamin A +∞%
Contains more Vitamin C +756.5%
Contains more Vitamin B3 +38.5%
Contains more Vitamin B5 +210.5%
Contains more Vitamin B6 +71.3%
Contains more Folate +200%
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +30.9%
Contains more Vitamin B2 +290.6%
Contains more Vitamin K +75%
Contains more Vitamin A +∞%
Contains more Vitamin C +756.5%
Contains more Vitamin B3 +38.5%
Contains more Vitamin B5 +210.5%
Contains more Vitamin B6 +71.3%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
4
:
1
Potato
Potato
Contains more Protein +49.8%
Contains more Fats +411.1%
Contains more Carbs +352.7%
Contains more Other +66.1%
Contains more Water +413.6%
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
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +49.8%
Contains more Fats +411.1%
Contains more Carbs +352.7%
Contains more Other +66.1%
Contains more Water +413.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
:
2
Potato
Potato
Contains more Monounsaturated Fat +2450%
Contains less Saturated Fat -56.9%
Contains more Polyunsaturated fat +13.5%
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +2450%
Contains less Saturated Fat -56.9%
Contains more Polyunsaturated fat +13.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
Raisin
3
:
1
Potato
Potato
Contains more Sucrose +164.7%
Contains more Glucose +8851.6%
Contains more Fructose +11315.4%
Contains more Starch +466.3%
Raisin
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Potato
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +164.7%
Contains more Glucose +8851.6%
Contains more Fructose +11315.4%
Contains more Starch +466.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raisin Potato
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raisin Potato Opinion
Net carbs 75.48g 15.39g Raisin
Protein 3.07g 2.05g Raisin
Fats 0.46g 0.09g Raisin
Carbs 79.18g 17.49g Raisin
Calories 299kcal 77kcal Raisin
Starch 2.7g 15.29g Potato
Fructose 29.68g 0.26g Raisin
Sugar 59.19g 0.82g Potato
Fiber 3.7g 2.1g Raisin
Calcium 50mg 12mg Raisin
Iron 1.88mg 0.81mg Raisin
Magnesium 32mg 23mg Raisin
Phosphorus 101mg 57mg Raisin
Potassium 749mg 425mg Raisin
Sodium 11mg 6mg Potato
Zinc 0.22mg 0.3mg Potato
Copper 0.318mg 0.11mg Raisin
Manganese 0.299mg 0.2mg Raisin
Selenium 0.6µg 0.4µg Raisin
Vitamin A 0IU 2IU Potato
Vitamin E 0.12mg 0.01mg Raisin
Vitamin C 2.3mg 19.7mg Potato
Vitamin B1 0.106mg 0.081mg Raisin
Vitamin B2 0.125mg 0.032mg Raisin
Vitamin B3 0.766mg 1.061mg Potato
Vitamin B5 0.095mg 0.295mg Potato
Vitamin B6 0.174mg 0.298mg Potato
Folate 5µg 15µg Potato
Vitamin K 3.5µg 2µg Raisin
Tryptophan 0.05mg 0.021mg Raisin
Threonine 0.077mg 0.067mg Raisin
Isoleucine 0.057mg 0.066mg Potato
Leucine 0.096mg 0.098mg Potato
Lysine 0.084mg 0.107mg Potato
Methionine 0.021mg 0.032mg Potato
Phenylalanine 0.065mg 0.081mg Potato
Valine 0.083mg 0.103mg Potato
Histidine 0.072mg 0.035mg Raisin
Saturated Fat 0.058g 0.025g Potato
Monounsaturated Fat 0.051g 0.002g Raisin
Polyunsaturated fat 0.037g 0.042g Potato
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 Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Potato
Minerals Daily Need Coverage Score
37%
Raisin
19%
Potato

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in glycemic index?
Raisin
Raisin is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 58.37g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.033g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.8)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.