Beef vs. Raisins
Nutrition comparison of Cooked Beef and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and raisins:
- Both raisins and beef are high in calories, iron and potassium.
- Beef has more niacin, pantothenic acid, folate and Vitamin B12.
- Beef is an excellent source of protein.
- Raisin is an excellent source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and beef are high in calories. Raisin has a little more calories (7%) than beef by weight - raisin has 296 calories per 100 grams and beef has 277 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to raisins per calorie. Beef has a macronutrient ratio of 38:0:62 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Raisins | |
|---|---|---|
| Protein | 38% | 3% |
| Carbohydrates | ~ | 95% |
| Fat | 62% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and beef has less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Raisin is an excellent source of dietary fiber and it has more dietary fiber than beef - raisin has 6.8g of dietary fiber per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 907% more protein than raisin - raisin has 2.5g of protein per 100 grams and beef has 25.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and raisin has 98% less saturated fat than beef - raisin has 0.18g of saturated fat per 100 grams and beef has 7.3g of saturated fat.
trans fat
Raisin has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and raisin does not contain significant amounts.
cholesterol
Raisin has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisin has more Vitamin C than beef - raisin has 5.4mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and raisins contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin D
Beef and raisins contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and raisin does not contain significant amounts.
Vitamin E
Beef and raisins contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Beef and raisins contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Beef has more niacin, pantothenic acid, folate and Vitamin B12. Both beef and raisins contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Beef | Raisins | |
|---|---|---|
| Thiamin | 0.051 MG | 0.112 MG |
| Riboflavin | 0.176 MG | 0.182 MG |
| Niacin | 4.537 MG | 1.114 MG |
| Pantothenic acid | 0.658 MG | 0.045 MG |
| Vitamin B6 | 0.336 MG | 0.188 MG |
| Folate | 11 UG | 3 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Raisins and beef contain similar amounts of calcium - raisin has 28mg of calcium per 100 grams and beef has 35mg of calcium.
iron
Both raisins and beef are high in iron. Raisin has 15% more iron than beef - raisin has 2.6mg of iron per 100 grams and beef has 2.3mg of iron.
potassium
Both raisins and beef are high in potassium. Raisin has 200% more potassium than beef - raisin has 825mg of potassium per 100 grams and beef has 275mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and raisins contain significant amounts of alpha linoleic acid (ALA).
| Beef | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.037 G |
| Total | 0.056 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than raisin per 100 grams.
| Beef | Raisins | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.122 G |
| Total | 0.402 G | 0.122 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Beef g
()
|
Daily Values (%) |
Raisins g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raisins or beef contain more calories in 100 grams?Both raisins and beef are high in calories. Raisin has a little more calories ( 10%) than beef by weight - raisin has 296 calories in 100g and beef has 277 calories.
Is raisins or beef better for protein?
Beef is a fantastic source of protein and it has 910% more protein than raisin - raisin has 2.5g of protein per 100 grams and beef has 25.4g of protein.
Does raisins or beef have more carbohydrates?
By weight, raisin is high in carbohydrates and beef has fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and beef has no carbs..
Does raisins or beef contain more iron?
Both raisins and beef are high in iron. Raisin has 20% more iron than beef - raisin has 2.6mg of iron in 100 grams and beef has 2.3mg of iron.
Does raisins or beef contain more potassium?
Both raisins and beef are high in potassium. Raisin has 200% more potassium than beef - raisin has 825mg of potassium in 100 grams and beef has 275mg of potassium.