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Raisin vs. Smoothie — In-Depth Nutrition Comparison

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A recap on differences between Raisin and Smoothie

  • Raisin is higher in Iron, Potassium, Fiber, and Vitamin B6, yet Smoothie is higher in Vitamin C, and Vitamin B12.
  • Smoothie covers your daily Vitamin C needs 25% more than Raisin.
  • The amount of Sugar in Smoothie is lower.

Food varieties used in this article are Raisins, seedless and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Raisin vs Smoothie 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
10
:
Contains more Calcium +22%
Contains more Iron +1153.3%
Contains more Potassium +3020.8%
Contains less Sodium -62.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 6% 0% 0% 3% 4% 0% 0% 0% 0%
Contains more Calcium +22%
Contains more Iron +1153.3%
Contains more Potassium +3020.8%
Contains less Sodium -62.1%

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
8
:
Contains more Vitamin B6 +112.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +965.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.816
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 0% 0% 82% 0% 0% 16% 0% 19% 0% 30% 0%
Contains more Vitamin B6 +112.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +965.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.816

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +151.6%
Contains more Fats +∞%
Contains more Carbs +870.3%
Contains more Other +447.1%
Contains more Water +485.1%
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more Protein +151.6%
Contains more Fats +∞%
Contains more Carbs +870.3%
Contains more Other +447.1%
Contains more Water +485.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Smoothie Opinion
Net carbs 75.48g 8.16g Raisin
Protein 3.07g 1.22g Raisin
Fats 0.46g 0g Raisin
Carbs 79.18g 8.16g Raisin
Calories 299kcal 37kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 59.19g 7.35g Smoothie
Fiber 3.7g 0g Raisin
Calcium 50mg 41mg Raisin
Iron 1.88mg 0.15mg Raisin
Magnesium 32mg Raisin
Phosphorus 101mg Raisin
Potassium 749mg 24mg Raisin
Sodium 11mg 29mg Raisin
Zinc 0.22mg Raisin
Copper 0.318mg Raisin
Manganese 0.299mg Raisin
Selenium 0.6µg Raisin
Vitamin A 0IU 408IU Smoothie
Vitamin E 0.12mg Raisin
Vitamin C 2.3mg 24.5mg Smoothie
Vitamin B1 0.106mg Raisin
Vitamin B2 0.125mg Raisin
Vitamin B3 0.766mg 0.816mg Smoothie
Vitamin B5 0.095mg Raisin
Vitamin B6 0.174mg 0.082mg Raisin
Folate 5µg Raisin
Vitamin B12 0µg 0.24µg Smoothie
Vitamin K 3.5µg Raisin
Tryptophan 0.05mg Raisin
Threonine 0.077mg Raisin
Isoleucine 0.057mg Raisin
Leucine 0.096mg Raisin
Lysine 0.084mg Raisin
Methionine 0.021mg Raisin
Phenylalanine 0.065mg Raisin
Valine 0.083mg Raisin
Histidine 0.072mg Raisin
Saturated Fat 0.058g 0g Smoothie
Monounsaturated Fat 0.051g Raisin
Polyunsaturated fat 0.037g 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 Smoothie
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
14%
Smoothie
Minerals Daily Need Coverage Score
37%
Raisin
2%
Smoothie

Comparison summary

Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 51.84g)
Which food is lower in Saturated Fat?
Smoothie
Smoothie is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 20)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $1)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 18mg)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.