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  6. Raisin vs. Yogurt

Raisin vs. Yogurt — In-Depth Nutrition Comparison

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The main differences between Raisin and Yogurt

  • Raisin is richer in Copper, Iron, Potassium, Fiber, Manganese, Vitamin B6, and Vitamin B1, yet Yogurt is richer in Vitamin B12, Selenium, and Vitamin B2.
  • Daily need coverage for Copper from Raisin is 33% higher.

Food types used in this article are Raisins, seedless and Yogurt, Greek, plain, nonfat.

Infographic

Raisin vs Yogurt 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
Raisin
6
:
4
Yogurt
Yogurt
Contains more Iron +2585.7%
Contains more Magnesium +190.9%
Contains more Potassium +431.2%
Contains less Sodium -69.4%
Contains more Copper +1770.6%
Contains more Manganese +3222.2%
Contains more Calcium +120%
Contains more Phosphorus +33.7%
Contains more Zinc +136.4%
Contains more Selenium +1516.7%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +2585.7%
Contains more Magnesium +190.9%
Contains more Potassium +431.2%
Contains less Sodium -69.4%
Contains more Copper +1770.6%
Contains more Manganese +3222.2%
Contains more Calcium +120%
Contains more Phosphorus +33.7%
Contains more Zinc +136.4%
Contains more Selenium +1516.7%

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
Raisin
6
:
5
Yogurt
Yogurt
Contains more Vitamin E +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +360.9%
Contains more Vitamin B3 +268.3%
Contains more Vitamin B6 +176.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +122.4%
Contains more Vitamin B5 +248.4%
Contains more Folate +40%
Contains more Vitamin B12 +∞%
Raisin
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%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin E +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +360.9%
Contains more Vitamin B3 +268.3%
Contains more Vitamin B6 +176.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +122.4%
Contains more Vitamin B5 +248.4%
Contains more Folate +40%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
3
:
2
Yogurt
Yogurt
Contains more Fats +17.9%
Contains more Carbs +2099.4%
Contains more Other +158.3%
Contains more Protein +231.9%
Contains more Water +451.5%
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Fats +17.9%
Contains more Carbs +2099.4%
Contains more Other +158.3%
Contains more Protein +231.9%
Contains more Water +451.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
2
:
1
Yogurt
Yogurt
Contains less Saturated Fat -50.4%
Contains more Polyunsaturated fat +208.3%
Equal in Monounsaturated Fat - 0.053
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains less Saturated Fat -50.4%
Contains more Polyunsaturated fat +208.3%
Equal in Monounsaturated Fat - 0.053

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
Raisin
4
:
2
Yogurt
Yogurt
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
Raisin
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
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Yogurt Opinion
Net carbs 75.48g 3.6g Raisin
Protein 3.07g 10.19g Yogurt
Fats 0.46g 0.39g Raisin
Carbs 79.18g 3.6g Raisin
Calories 299kcal 59kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g 0g Raisin
Sugar 59.19g 3.24g Yogurt
Fiber 3.7g 0g Raisin
Calcium 50mg 110mg Yogurt
Iron 1.88mg 0.07mg Raisin
Magnesium 32mg 11mg Raisin
Phosphorus 101mg 135mg Yogurt
Potassium 749mg 141mg Raisin
Sodium 11mg 36mg Raisin
Zinc 0.22mg 0.52mg Yogurt
Copper 0.318mg 0.017mg Raisin
Manganese 0.299mg 0.009mg Raisin
Selenium 0.6µg 9.7µg Yogurt
Vitamin A 0IU 4IU Yogurt
Vitamin A RAE 0µg 1µg Yogurt
Vitamin E 0.12mg 0.01mg Raisin
Vitamin C 2.3mg 0mg Raisin
Vitamin B1 0.106mg 0.023mg Raisin
Vitamin B2 0.125mg 0.278mg Yogurt
Vitamin B3 0.766mg 0.208mg Raisin
Vitamin B5 0.095mg 0.331mg Yogurt
Vitamin B6 0.174mg 0.063mg Raisin
Folate 5µg 7µg Yogurt
Vitamin B12 0µg 0.75µg Yogurt
Vitamin K 3.5µg 0µg 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
Cholesterol 0mg 5mg Raisin
Trans Fat 0g 0.006g Raisin
Saturated Fat 0.058g 0.117g Raisin
Monounsaturated Fat 0.051g 0.053g Yogurt
Polyunsaturated fat 0.037g 0.012g Raisin
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-6 - Gamma-linoleic acid 0.001g 0g Raisin
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
37%
Raisin
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 55.95g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 45)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Raisin
Raisin is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.059g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1.6)
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.
Which food is richer in vitamins?
?
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.