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  6. Orange vs. Raisin

Orange vs. Raisin — In-Depth Nutrition Comparison

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How are oranges and raisins different?

  • Oranges are richer in vitamin C and folate, while raisins are higher in copper, iron, potassium, phosphorus, manganese, vitamin B6, vitamin B2, and magnesium.
  • Oranges cover your daily need for vitamin C, 57% more than raisins.
  • Oranges contain 6 times more folate than raisins. Oranges contain 30µg of folate, while raisins contain 5µg.
  • Raisins have a higher glycemic index (64) than oranges (45).

Oranges, raw, all commercial varieties and Raisins, seedless types were used in this article.

Infographic

Orange 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.
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Raisin
Raisin
9
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +313.8%
Contains more IronIron +1780%
Contains more CopperCopper +606.7%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +621.4%
Contains more ManganeseManganese +1096%
Contains more SeleniumSelenium +20%

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.
Orange
Orange
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Raisin
Raisin
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.7% 0% 0% 2.4% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8%
Contains more Vitamin CVitamin C +2213%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B5Vitamin B5 +163.2%
Contains more FolateFolate +500%
Contains more Vitamin B1Vitamin B1 +21.8%
Contains more Vitamin B2Vitamin B2 +212.5%
Contains more Vitamin B3Vitamin B3 +171.6%
Contains more Vitamin B6Vitamin B6 +190%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Raisin DV% diff.
Vitamin C 53.2mg 2.3mg 57%
Fructose 29.68g 37%
Copper 0.045mg 0.318mg 30%
Carbs 11.75g 79.18g 22%
Iron 0.1mg 1.88mg 22%
Potassium 181mg 749mg 17%
Calories 47kcal 299kcal 13%
Phosphorus 14mg 101mg 12%
Manganese 0.025mg 0.299mg 12%
Vitamin B6 0.06mg 0.174mg 9%
Vitamin B2 0.04mg 0.125mg 7%
Folate 30µg 5µg 6%
Magnesium 10mg 32mg 5%
Fiber 2.4g 3.7g 5%
Protein 0.94g 3.07g 4%
Vitamin B3 0.282mg 0.766mg 3%
Vitamin B5 0.25mg 0.095mg 3%
Vitamin K 0µg 3.5µg 3%
Vitamin B1 0.087mg 0.106mg 2%
Fats 0.12g 0.46g 1%
Calcium 40mg 50mg 1%
Zinc 0.07mg 0.22mg 1%
Starch 2.7g 1%
Vitamin A 11µg 0µg 1%
Protein per 100 calories 2g 1g N/A
Calories per 10 g protein 500kcal 974kcal N/A
Weight per 100 calories 213g 33g N/A
Net carbs 9.35g 75.48g N/A
Sugar 9.35g 59.19g N/A
Sodium 0mg 11mg 0%
Vitamin E 0.18mg 0.12mg 0%
Selenium 0.5µg 0.6µg 0%
Choline 8.4mg 11.1mg 0%
Saturated fat 0.015g 0.058g 0%
Monounsaturated fat 0.023g 0.051g 0%
Polyunsaturated fat 0.025g 0.037g 0%
Tryptophan 0.009mg 0.05mg 0%
Threonine 0.015mg 0.077mg 0%
Isoleucine 0.025mg 0.057mg 0%
Leucine 0.023mg 0.096mg 0%
Lysine 0.047mg 0.084mg 0%
Methionine 0.02mg 0.021mg 0%
Phenylalanine 0.031mg 0.065mg 0%
Valine 0.04mg 0.083mg 0%
Histidine 0.018mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Raisin
Raisin
4
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 WaterWater +462.2%
Contains more ProteinProtein +226.6%
Contains more FatsFats +283.3%
Contains more CarbsCarbs +573.9%
Contains more OtherOther +322.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Raisin
Raisin
2
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 less Sat. FatSaturated fat -74.1%
Contains more Mono. FatMonounsaturated fat +121.7%
Contains more Poly. FatPolyunsaturated fat +48%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.