Brown Rice vs. Raisins
Nutrition comparison of Cooked Brown Rice and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and raisins:
- Both raisins and brown rice are high in calories.
- Raisin has more riboflavin, however, brown rice contains more niacin and pantothenic acid.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and brown rice are high in calories. Raisin has 141% more calories than brown rice - raisin has 296 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is heavier in protein, lighter in carbs and heavier in fat compared to raisins per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Raisins | |
|---|---|---|
| Protein | 9% | 3% |
| Carbohydrates | 84% | 95% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and brown rice has 67% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 325% more dietary fiber than brown rice - raisin has 6.8g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Brown rice and raisins contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and brown rice contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both raisins and brown rice are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Raisin has more Vitamin C than brown rice - raisin has 5.4mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and raisins contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Brown rice and raisins contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more riboflavin, however, brown rice contains more niacin and pantothenic acid. Both brown rice and raisins contain significant amounts of thiamin, Vitamin B6 and folate.
| Brown Rice | Raisins | |
|---|---|---|
| Thiamin | 0.178 MG | 0.112 MG |
| Riboflavin | 0.069 MG | 0.182 MG |
| Niacin | 2.561 MG | 1.114 MG |
| Pantothenic acid | 0.38 MG | 0.045 MG |
| Vitamin B6 | 0.123 MG | 0.188 MG |
| Folate | 9 UG | 3 UG |
Minerals
calcium
Raisin has 833% more calcium than brown rice - raisin has 28mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Raisin is a great source of iron and it has 363% more iron than brown rice - raisin has 2.6mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Raisin is an excellent source of potassium and it has 859% more potassium than brown rice - raisin has 825mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.037 G |
| Total | 0.011 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than raisin per 100 grams.
| Brown Rice | Raisins | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.122 G |
| Total | 0.359 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.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Raisins (Raisins, seeded) .
Cooked Brown Rice 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 brown rice contain more calories in 100 grams?Both raisins and brown rice are high in calories. Raisin has 140% more calories than brown rice - raisin has 296 calories in 100g and brown rice has 123 calories.
Does raisins or brown rice have more carbohydrates?
By weight, raisin is high in carbohydrates and brown rice has 70% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does raisins or brown rice contain more potassium?
Raisin is a rich source of potassium and it has 860% more potassium than brown rice - raisin has 825mg of potassium in 100 grams and brown rice has 86mg of potassium.