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Raisin vs. Rye — In-Depth Nutrition Comparison

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Significant differences between raisins and rye

  • The amount of manganese, fiber, phosphorus, vitamin B5, selenium, zinc, vitamin B3, magnesium, vitamin B1, and vitamin B2 in rye is higher than in raisins.
  • Rye covers your daily manganese needs 99% more than raisins.
  • Raisins have a higher glycemic index. The glycemic index of raisins is 64, while the glycemic index of rye is 34.

Specific food types used in this comparison are Raisins, seedless and Rye grain.

Infographic

Raisin vs Rye 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Raisin
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +108.3%
Contains more PotassiumPotassium +46.9%
Contains more MagnesiumMagnesium +243.8%
Contains more IronIron +39.9%
Contains more CopperCopper +15.4%
Contains more ZincZinc +1104.5%
Contains more PhosphorusPhosphorus +228.7%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +761.9%
Contains more SeleniumSelenium +2216.7%

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
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Rye
Rye
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +608.3%
Contains more Vitamin B1Vitamin B1 +198.1%
Contains more Vitamin B2Vitamin B2 +100.8%
Contains more Vitamin B3Vitamin B3 +457.4%
Contains more Vitamin B5Vitamin B5 +1432.6%
Contains more Vitamin B6Vitamin B6 +69%
Contains more Vitamin KVitamin K +68.6%
Contains more FolateFolate +660%
Contains more CholineCholine +173.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Rye DV% diff.
Manganese 0.299mg 2.577mg 99%
Fiber 3.7g 15.1g 46%
Fructose 29.68g 0.11g 37%
Phosphorus 101mg 332mg 33%
Vitamin B5 0.095mg 1.456mg 27%
Selenium 0.6µg 13.9µg 24%
Vitamin B3 0.766mg 4.27mg 22%
Zinc 0.22mg 2.65mg 22%
Magnesium 32mg 110mg 19%
Vitamin B1 0.106mg 0.316mg 18%
Protein 3.07g 10.34g 15%
Vitamin B2 0.125mg 0.251mg 10%
Vitamin B6 0.174mg 0.294mg 9%
Iron 1.88mg 2.63mg 9%
Folate 5µg 38µg 8%
Potassium 749mg 510mg 7%
Copper 0.318mg 0.367mg 5%
Vitamin E 0.12mg 0.85mg 5%
Polyunsaturated fat 0.037g 0.767g 5%
Choline 11.1mg 30.4mg 4%
Calcium 50mg 24mg 3%
Vitamin C 2.3mg 0mg 3%
Vitamin K 3.5µg 5.9µg 2%
Calories 299kcal 338kcal 2%
Fats 0.46g 1.63g 2%
Starch 2.7g 1%
Carbs 79.18g 75.86g 1%
Saturated fat 0.058g 0.197g 1%
Net carbs 75.48g 60.76g N/A
Sugar 59.19g 0.98g N/A
Sodium 11mg 2mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.051g 0.208g 0%
Tryptophan 0.05mg 0.108mg 0%
Threonine 0.077mg 0.289mg 0%
Isoleucine 0.057mg 0.208mg 0%
Leucine 0.096mg 0.563mg 0%
Lysine 0.084mg 0.286mg 0%
Methionine 0.021mg 0.153mg 0%
Phenylalanine 0.065mg 0.435mg 0%
Valine 0.083mg 0.317mg 0%
Histidine 0.072mg 0.189mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +45.6%
Contains more OtherOther +18.5%
Contains more ProteinProtein +236.8%
Contains more FatsFats +254.3%
~equal in Carbs ~75.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -70.6%
Contains more Mono. FatMonounsaturated fat +307.8%
Contains more Poly. FatPolyunsaturated fat +1973%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
3
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
Rye
Rye
1
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +17243.8%
Contains more FructoseFructose +26881.8%
Contains more SucroseSucrose +57.8%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.