Raisin vs. Potato — In-Depth Nutrition Comparison
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Significant differences between raisins and potatoes
- Raisins have more copper, iron, potassium, vitamin B2, fiber, and phosphorus; however, potatoes are richer in vitamin C and vitamin B6.
- Raisins cover your daily copper needs 23% more than potatoes.
- Potatoes have 4 times less calcium than raisins. Raisins have 50mg of calcium, while potatoes have 12mg.
- Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of raisins is 64.
Specific food types used in this comparison are Raisins, seedless and Potatoes, flesh, and skin, raw.
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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 | +39.1% |
| Contains more CalciumCalcium | +316.7% |
| Contains more PotassiumPotassium | +76.2% |
| Contains more IronIron | +132.1% |
| Contains more CopperCopper | +189.1% |
| Contains more PhosphorusPhosphorus | +77.2% |
| Contains more ManganeseManganese | +49.5% |
| Contains more SeleniumSelenium | +50% |
| Contains more ZincZinc | +36.4% |
| Contains less SodiumSodium | -45.5% |
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 EVitamin E | +1100% |
| Contains more Vitamin B1Vitamin B1 | +30.9% |
| Contains more Vitamin B2Vitamin B2 | +290.6% |
| Contains more Vitamin KVitamin K | +75% |
| Contains more Vitamin CVitamin C | +756.5% |
| Contains more Vitamin B3Vitamin B3 | +38.5% |
| Contains more Vitamin B5Vitamin B5 | +210.5% |
| Contains more Vitamin B6Vitamin B6 | +71.3% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 29.68g | 0.26g | 37% |
| Copper | 0.318mg | 0.11mg | 23% |
| Carbs | 79.18g | 17.49g | 21% |
| Vitamin C | 2.3mg | 19.7mg | 19% |
| Iron | 1.88mg | 0.81mg | 13% |
| Calories | 299kcal | 77kcal | 11% |
| Potassium | 749mg | 425mg | 10% |
| Vitamin B6 | 0.174mg | 0.298mg | 10% |
| Vitamin B2 | 0.125mg | 0.032mg | 7% |
| Phosphorus | 101mg | 57mg | 6% |
| Fiber | 3.7g | 2.1g | 6% |
| Starch | 2.7g | 15.29g | 5% |
| Calcium | 50mg | 12mg | 4% |
| Vitamin B5 | 0.095mg | 0.295mg | 4% |
| Manganese | 0.299mg | 0.2mg | 4% |
| Folate | 5µg | 15µg | 3% |
| Protein | 3.07g | 2.05g | 2% |
| Magnesium | 32mg | 23mg | 2% |
| Vitamin B3 | 0.766mg | 1.061mg | 2% |
| Vitamin B1 | 0.106mg | 0.081mg | 2% |
| Fats | 0.46g | 0.09g | 1% |
| Vitamin K | 3.5µg | 2µg | 1% |
| Vitamin E | 0.12mg | 0.01mg | 1% |
| Zinc | 0.22mg | 0.3mg | 1% |
| Net carbs | 75.48g | 15.39g | N/A |
| Sugar | 59.19g | 0.82g | N/A |
| Sodium | 11mg | 6mg | 0% |
| Selenium | 0.6µg | 0.4µg | 0% |
| Choline | 11.1mg | 12.1mg | 0% |
| Saturated fat | 0.058g | 0.025g | 0% |
| Monounsaturated fat | 0.051g | 0.002g | 0% |
| Polyunsaturated fat | 0.037g | 0.042g | 0% |
| Tryptophan | 0.05mg | 0.021mg | 0% |
| Threonine | 0.077mg | 0.067mg | 0% |
| Isoleucine | 0.057mg | 0.066mg | 0% |
| Leucine | 0.096mg | 0.098mg | 0% |
| Lysine | 0.084mg | 0.107mg | 0% |
| Methionine | 0.021mg | 0.032mg | 0% |
| Phenylalanine | 0.065mg | 0.081mg | 0% |
| Valine | 0.083mg | 0.103mg | 0% |
| Histidine | 0.072mg | 0.035mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +49.8% |
| Contains more FatsFats | +411.1% |
| Contains more CarbsCarbs | +352.7% |
| Contains more OtherOther | +66.1% |
| Contains more WaterWater | +413.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2450% |
| Contains less Sat. FatSaturated fat | -56.9% |
| Contains more Poly. FatPolyunsaturated fat | +13.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +164.7% |
| Contains more GlucoseGlucose | +8851.6% |
| Contains more FructoseFructose | +11315.4% |
| Contains more StarchStarch | +466.3% |
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