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Raisin vs. Wheat gluten — In-Depth Nutrition Comparison

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Significant differences between raisins and wheat gluten

  • Raisins have more potassium, copper, vitamin B6, fiber, vitamin B2, and vitamin B1; however, wheat gluten is richer in selenium, iron, phosphorus, and calcium.
  • Wheat gluten covers your daily selenium needs 71% more than raisins.

Specific food types used in this comparison are Raisins, seedless and Vital wheat gluten.

Infographic

Raisin vs Wheat gluten 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
5
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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +28%
Contains more PotassiumPotassium +649%
Contains more CopperCopper +74.7%
Contains less SodiumSodium -62.1%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +184%
Contains more IronIron +176.6%
Contains more ZincZinc +286.4%
Contains more PhosphorusPhosphorus +157.4%
Contains more SeleniumSelenium +6516.7%

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
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 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more CarbsCarbs +474.2%
Contains more WaterWater +88.2%
Contains more OtherOther +86%
Contains more ProteinProtein +2348.2%
Contains more FatsFats +302.2%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -78.7%
Contains more Mono. FatMonounsaturated fat +205.9%
Contains more Poly. FatPolyunsaturated fat +2089.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Wheat gluten DV% diff.
Protein 3.07g 75.16g 144%
Selenium 0.6µg 39.7µg 71%
Iron 1.88mg 5.2mg 42%
Fructose 29.68g 37%
Phosphorus 101mg 260mg 23%
Carbs 79.18g 13.79g 22%
Potassium 749mg 100mg 19%
Copper 0.318mg 0.182mg 15%
Manganese 0.299mg 13%
Vitamin B6 0.174mg 0mg 13%
Fiber 3.7g 0.6g 12%
Vitamin B2 0.125mg 0mg 10%
Calcium 50mg 142mg 9%
Vitamin B1 0.106mg 0mg 9%
Zinc 0.22mg 0.85mg 6%
Vitamin B3 0.766mg 0mg 5%
Polyunsaturated fat 0.037g 0.81g 5%
Calories 299kcal 370kcal 4%
Vitamin C 2.3mg 0mg 3%
Vitamin K 3.5µg 0µg 3%
Choline 11.1mg 2%
Fats 0.46g 1.85g 2%
Magnesium 32mg 25mg 2%
Vitamin B5 0.095mg 0mg 2%
Sodium 11mg 29mg 1%
Saturated fat 0.058g 0.272g 1%
Vitamin E 0.12mg 0mg 1%
Folate 5µg 0µg 1%
Starch 2.7g 1%
Net carbs 75.48g 13.19g N/A
Sugar 59.19g 0g N/A
Monounsaturated fat 0.051g 0.156g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
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 Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
0%
Wheat gluten
Minerals Daily Need Coverage Score
37%
Raisin
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 59.19g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 0.214g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (64)
Which food is richer in minerals?
?
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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.