Wheat vs. Raisin — In-Depth Nutrition Comparison
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The main differences between wheat and raisins
- Wheat is richer than raisins in selenium, manganese, phosphorus, vitamin B3, zinc, magnesium, copper, vitamin B1, iron, and vitamin B6.
- Daily need coverage for selenium for wheat is 161% higher.
- Wheat contains 19 times more zinc than raisins. Wheat contains 4.16mg of zinc, while raisins contain 0.22mg.
- Wheat has a lower glycemic index than raisins.
Food types used in this article are Wheat, durum and Raisins, seedless.
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.
| Contains more MagnesiumMagnesium | +350% |
| Contains more IronIron | +87.2% |
| Contains more CopperCopper | +73.9% |
| Contains more ZincZinc | +1790.9% |
| Contains more PhosphorusPhosphorus | +403% |
| Contains less SodiumSodium | -81.8% |
| Contains more ManganeseManganese | +907.4% |
| Contains more SeleniumSelenium | +14800% |
| Contains more CalciumCalcium | +47.1% |
| Contains more PotassiumPotassium | +73.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +295.3% |
| Contains more Vitamin B3Vitamin B3 | +779.6% |
| Contains more Vitamin B5Vitamin B5 | +884.2% |
| Contains more Vitamin B6Vitamin B6 | +140.8% |
| Contains more FolateFolate | +760% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +345.6% |
| Contains more FatsFats | +437% |
| Contains more CarbsCarbs | +11.3% |
| Contains more WaterWater | +41% |
~equal in
Other
~1.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +574.5% |
| Contains more Poly. FatPolyunsaturated fat | +2543.2% |
| Contains less Sat. FatSaturated fat | -87.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 89.4µg | 0.6µg | 161% |
| Manganese | 3.012mg | 0.299mg | 118% |
| Phosphorus | 508mg | 101mg | 58% |
| Vitamin B3 | 6.738mg | 0.766mg | 37% |
| Fructose | 29.68g | 37% | |
| Zinc | 4.16mg | 0.22mg | 36% |
| Magnesium | 144mg | 32mg | 27% |
| Vitamin B1 | 0.419mg | 0.106mg | 26% |
| Copper | 0.553mg | 0.318mg | 26% |
| Protein | 13.68g | 3.07g | 21% |
| Iron | 3.52mg | 1.88mg | 21% |
| Vitamin B6 | 0.419mg | 0.174mg | 19% |
| Vitamin B5 | 0.935mg | 0.095mg | 17% |
| Fiber | 3.7g | 15% | |
| Folate | 43µg | 5µg | 10% |
| Potassium | 431mg | 749mg | 9% |
| Polyunsaturated fat | 0.978g | 0.037g | 6% |
| Carbs | 71.13g | 79.18g | 3% |
| Vitamin C | 0mg | 2.3mg | 3% |
| Vitamin K | 3.5µg | 3% | |
| Fats | 2.47g | 0.46g | 3% |
| Calcium | 34mg | 50mg | 2% |
| Choline | 11.1mg | 2% | |
| Saturated fat | 0.454g | 0.058g | 2% |
| Calories | 339kcal | 299kcal | 2% |
| Vitamin E | 0.12mg | 1% | |
| Starch | 2.7g | 1% | |
| Monounsaturated fat | 0.344g | 0.051g | 1% |
| Net carbs | 71.13g | 75.48g | N/A |
| Sugar | 59.19g | N/A | |
| Sodium | 2mg | 11mg | 0% |
| Vitamin B2 | 0.121mg | 0.125mg | 0% |
| Tryptophan | 0.176mg | 0.05mg | 0% |
| Threonine | 0.366mg | 0.077mg | 0% |
| Isoleucine | 0.533mg | 0.057mg | 0% |
| Leucine | 0.934mg | 0.096mg | 0% |
| Lysine | 0.303mg | 0.084mg | 0% |
| Methionine | 0.221mg | 0.021mg | 0% |
| Phenylalanine | 0.681mg | 0.065mg | 0% |
| Valine | 0.594mg | 0.083mg | 0% |
| Histidine | 0.322mg | 0.072mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
11%
Minerals Daily Need Coverage Score
168%
37%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 59.19g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 14)
Which food is cheaper?
Wheat is cheaper (difference - $0.6)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Saturated fat?
Raisin is lower in Saturated fat (difference - 0.396g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.