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  6. Brown rice vs. Raisin

Brown rice vs. Raisin — In-Depth Nutrition Comparison

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A recap on the differences between brown rice and raisins

  • Brown rice is higher in manganese, vitamin B3, selenium, vitamin B1, and vitamin B5, yet raisins are higher in copper, potassium, iron, and fiber.
  • Brown rice covers your daily manganese needs 29% more than raisins.
  • Brown rice contains 10 times more selenium than raisins. While brown rice contains 5.8µg of selenium, raisins contain only 0.6µg.

Food varieties used in this article are Rice, brown, long-grain, cooked and Raisins, seedless.

Infographic

Brown rice vs Raisin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Raisin
Raisin
4
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%
Contains more MagnesiumMagnesium +21.9%
Contains more ZincZinc +222.7%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +225.8%
Contains more SeleniumSelenium +866.7%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +770.9%
Contains more IronIron +235.7%
Contains more CopperCopper +200%
~equal in Phosphorus ~101mg

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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Raisin
Raisin
5
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%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +67.9%
Contains more Vitamin B3Vitamin B3 +234.3%
Contains more Vitamin B5Vitamin B5 +300%
Contains more FolateFolate +80%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +81.2%
Contains more Vitamin B6Vitamin B6 +41.5%
Contains more Vitamin KVitamin K +1650%
Contains more CholineCholine +20.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Raisin DV% diff.
Fructose 0g 29.68g 37%
Manganese 0.974mg 0.299mg 29%
Copper 0.106mg 0.318mg 24%
Potassium 86mg 749mg 20%
Carbs 25.58g 79.18g 18%
Iron 0.56mg 1.88mg 17%
Vitamin B3 2.561mg 0.766mg 11%
Selenium 5.8µg 0.6µg 9%
Starch 24.79g 2.7g 9%
Calories 123kcal 299kcal 9%
Fiber 1.6g 3.7g 8%
Vitamin B1 0.178mg 0.106mg 6%
Vitamin B5 0.38mg 0.095mg 6%
Calcium 3mg 50mg 5%
Zinc 0.71mg 0.22mg 4%
Vitamin B6 0.123mg 0.174mg 4%
Vitamin B2 0.069mg 0.125mg 4%
Vitamin C 0mg 2.3mg 3%
Vitamin K 0.2µg 3.5µg 3%
Polyunsaturated fat 0.366g 0.037g 2%
Magnesium 39mg 32mg 2%
Fats 0.97g 0.46g 1%
Protein 2.74g 3.07g 1%
Folate 9µg 5µg 1%
Saturated fat 0.26g 0.058g 1%
Monounsaturated fat 0.369g 0.051g 1%
Net carbs 23.98g 75.48g N/A
Sugar 0.24g 59.19g N/A
Phosphorus 103mg 101mg 0%
Sodium 4mg 11mg 0%
Vitamin E 0.17mg 0.12mg 0%
Choline 9.2mg 11.1mg 0%
Tryptophan 0.033mg 0.05mg 0%
Threonine 0.095mg 0.077mg 0%
Isoleucine 0.109mg 0.057mg 0%
Leucine 0.214mg 0.096mg 0%
Lysine 0.099mg 0.084mg 0%
Methionine 0.058mg 0.021mg 0%
Phenylalanine 0.133mg 0.065mg 0%
Valine 0.151mg 0.083mg 0%
Histidine 0.066mg 0.072mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Gamma-linoleic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Raisin
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
Contains more FatsFats +110.9%
Contains more WaterWater +355.4%
Contains more ProteinProtein +12%
Contains more CarbsCarbs +209.5%
Contains more OtherOther +322.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Raisin
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
Contains more Mono. FatMonounsaturated fat +623.5%
Contains more Poly. FatPolyunsaturated fat +889.2%
Contains less Sat. FatSaturated fat -77.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Raisin
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
Contains more StarchStarch +818.1%
Contains more SucroseSucrose +87.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.