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Raisin vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between raisins and sunflower seeds

  • Sunflower seeds are richer than raisins in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, manganese, magnesium, folate, and vitamin B3.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds have a lower glycemic index than raisins.

Food types used in this article are Raisins, seedless and Seeds, sunflower seed kernels, dried.

Infographic

Raisin vs Sunflower seeds 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
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more PotassiumPotassium +16.1%
Contains more MagnesiumMagnesium +915.6%
Contains more CalciumCalcium +56%
Contains more IronIron +179.3%
Contains more CopperCopper +466%
Contains more ZincZinc +2172.7%
Contains more PhosphorusPhosphorus +553.5%
Contains less SodiumSodium -18.2%
Contains more ManganeseManganese +552.2%
Contains more SeleniumSelenium +8733.3%

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
2
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%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +64.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +29208.3%
Contains more Vitamin B1Vitamin B1 +1296.2%
Contains more Vitamin B2Vitamin B2 +184%
Contains more Vitamin B3Vitamin B3 +988.1%
Contains more Vitamin B5Vitamin B5 +1089.5%
Contains more Vitamin B6Vitamin B6 +673%
Contains more FolateFolate +4440%
Contains more CholineCholine +396.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +295.9%
Contains more WaterWater +226.2%
Contains more ProteinProtein +576.9%
Contains more FatsFats +11087%
Contains more OtherOther +62.9%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +36229.4%
Contains more Poly. FatPolyunsaturated fat +62432.4%

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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +455.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Sunflower seeds DV% diff.
Vitamin E 0.12mg 35.17mg 234%
Copper 0.318mg 1.8mg 165%
Polyunsaturated fat 0.037g 23.137g 154%
Vitamin B1 0.106mg 1.48mg 115%
Selenium 0.6µg 53µg 95%
Vitamin B6 0.174mg 1.345mg 90%
Phosphorus 101mg 660mg 80%
Fats 0.46g 51.46g 78%
Manganese 0.299mg 1.95mg 72%
Magnesium 32mg 325mg 70%
Folate 5µg 227µg 56%
Vitamin B3 0.766mg 8.335mg 47%
Monounsaturated fat 0.051g 18.528g 46%
Zinc 0.22mg 5mg 43%
Iron 1.88mg 5.25mg 42%
Fructose 29.68g 37%
Protein 3.07g 20.78g 35%
Vitamin B5 0.095mg 1.13mg 21%
Fiber 3.7g 8.6g 20%
Saturated fat 0.058g 4.455g 20%
Carbs 79.18g 20g 20%
Vitamin B2 0.125mg 0.355mg 18%
Calories 299kcal 584kcal 14%
Choline 11.1mg 55.1mg 8%
Vitamin K 3.5µg 0µg 3%
Potassium 749mg 645mg 3%
Calcium 50mg 78mg 3%
Vitamin C 2.3mg 1.4mg 1%
Starch 2.7g 1%
Net carbs 75.48g 11.4g N/A
Sugar 59.19g 2.62g N/A
Sodium 11mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.05mg 0.348mg 0%
Threonine 0.077mg 0.928mg 0%
Isoleucine 0.057mg 1.139mg 0%
Leucine 0.096mg 1.659mg 0%
Lysine 0.084mg 0.937mg 0%
Methionine 0.021mg 0.494mg 0%
Phenylalanine 0.065mg 1.169mg 0%
Valine 0.083mg 1.315mg 0%
Histidine 0.072mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Raisin
146%
Sunflower seeds
Minerals Daily Need Coverage Score
37%
Raisin
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 56.57g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 4.397g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $0.6)
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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.