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iron in raisins vs. grapes??

post #1 of 9
Thread Starter 
I've heard that raisins are a source of iron, but that grapes are not. So I'm confused....I know that iron is an element, so it can't just spontaneously come from nowhere. So how the heck do raisins have iron but grapes don't?? Is it something to do with the drying process, ie. they add it in??



Thanks so much for your help.....I know it sounds bizarre but I've really been wondering about this lately.
post #2 of 9
100 grams of raisins have 300 calories and 10% RDA for iron.



138 grams of Thompson grapes (from which raisins are usually made) has 85 calories and 2% RDA for iron.



So %RDA/calorie for raisins and grapes respectively is .03333 and .02353. This difference could be entirely explained away by rounding errors and is certainly not large enough to make one a good source and the other poor.



I would fully expect one raisin to have as much iron as 1 grape of the same variety.
post #3 of 9
Thread Starter 
Thanks remilard.



Ya, I had thought that like you said, one grape and one raisin should have the same amount of iron, but somebody told me that this wasn't so.



So does that mean that I am getting iron when I'm munching on my fresh crisp grapes?? Awesome, cause they are one of my favorite snacks lately. So good and healthy too.
post #4 of 9
Quote:
Originally Posted by Bumblebee View Post

Thanks remilard.



Ya, I had thought that like you said, one grape and one raisin should have the same amount of iron, but somebody told me that this wasn't so.



So does that mean that I am getting iron when I'm munching on my fresh crisp grapes?? Awesome, cause they are one of my favorite snacks lately. So good and healthy too.



They are definately among the fruits with the highest iron, I think it was 1.5 cups had 2% RDA and I know when I have grapes around I can eat several times that in a day which is a non insubstancial amount of iron.
post #5 of 9
My mom told me that raisins get iron from the racks they dry them on. I'm not sure if it's true, though.
post #6 of 9
Well, with raisins, everything is more concentrated, because the water is gone. Eating 1 cup of raisins is like eating 4-6 cups of grapes.
post #7 of 9
Quote:
Originally Posted by crystalteacup View Post

My mom told me that raisins get iron from the racks they dry them on. I'm not sure if it's true, though.



True story. And if you might eat 20 grapes in a serving, you might 100 or more raisins. 1/4c raisins = about 77 raisins.

So you might just eat 5 times as many dried shrunken grapes as crisp fresh grapes. 5X more dried grapes per volume, equals 5X more iron per volume.
post #8 of 9
I'm afraid the grapes themselves still don't make so great an iron source though. A whole bag might be 10% of the RDA.
post #9 of 9
Instead of raisins, you could also try grape molasses (petimezi in Greek, or pekmez in Turkish) for iron. You can use it as a sweetener, or the same way you'd use blackstrap molasses.
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