Raisins vs. Carrots

Nutrition comparison of Raisins and Carrots


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of raisins versus carrots (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in raisins and carrots:

  • Both raisins and carrots are high in dietary fiber and potassium.
  • Carrot is an excellent source of Vitamin A.
  • Raisin has more riboflavin, however, carrot contains more pantothenic acid and folate.
  • Raisin is a great source of iron.
Detailed nutritional comparison of raisins and carrots is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Raisins (Raisins, seeded) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.


Image of Raisins src
Image of Carrots src

Calories and Carbs

calories

Raisin is high in calories and carrot has 86% less calories than raisin - raisin has 296 calories per 100 grams and carrot has 41 calories.

For macronutrient ratios, raisins is lighter in protein, heavier in carbs and similar to carrots for fat. Raisins has a macronutrient ratio of 3:95:2 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raisins Carrots
Protein 3% 9%
Carbohydrates 95% 87%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Raisin is high in carbohydrates and carrot has 88% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.

dietary fiber

Both raisins and carrots are high in dietary fiber. Raisin has 143% more dietary fiber than carrot - raisin has 6.8g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.

sugar

Raisin has less sugar than carrot - carrot has 4.7g of sugar per 100 grams and raisin does not contain significant amounts.

Protein

protein

Raisins and carrots contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and carrot has 0.93g of protein.

Fat

saturated fat

Both raisins and carrots are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.

Vitamins

Vitamin C

Raisins and carrots contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.

Vitamin A

Carrot is an excellent source of Vitamin A and it has more Vitamin A than raisin - carrot has 835ug of Vitamin A per 100 grams and raisin does not contain significant amounts.

Vitamin E

Carrot has more Vitamin E than raisin - carrot has 0.66mg of Vitamin E per 100 grams and raisin does not contain significant amounts.

Vitamin K

Carrot has more Vitamin K than raisin - carrot has 13.2ug of Vitamin K per 100 grams and raisin does not contain significant amounts.

The B Vitamins

Raisin has more riboflavin, however, carrot contains more pantothenic acid and folate. Both raisins and carrots contain significant amounts of thiamin, niacin and Vitamin B6.

Raisins Carrots
Thiamin 0.112 MG 0.066 MG
Riboflavin 0.182 MG 0.058 MG
Niacin 1.114 MG 0.983 MG
Pantothenic acid 0.045 MG 0.273 MG
Vitamin B6 0.188 MG 0.138 MG
Folate 3 UG 19 UG

Minerals

calcium

Raisins and carrots contain similar amounts of calcium - raisin has 28mg of calcium per 100 grams and carrot has 33mg of calcium.

iron

Raisin is a great source of iron and it has 763% more iron than carrot - raisin has 2.6mg of iron per 100 grams and carrot has 0.3mg of iron.

potassium

Both raisins and carrots are high in potassium. Raisin has 158% more potassium than carrot - raisin has 825mg of potassium per 100 grams and carrot has 320mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than carrot per 100 grams.

Raisins Carrots
alpha linoleic acid 0.037 G 0.002 G
Total 0.037 G 0.002 G

omega 6s

Comparing omega-6 fatty acids, both raisins and carrots contain significant amounts of linoleic acid.

Raisins Carrots
linoleic acid 0.122 G 0.1 G
Total 0.122 G 0.1 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: Raisins (Raisins, seeded) and Carrots (Carrots, raw) .

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FAQ

Does raisins or carrots contain more calories in 100 grams?
Raisin is high in calories and carrot has 90% less calories than raisin - raisin has 296 calories in 100g and carrot has 41 calories.

Does raisins or carrots have more carbohydrates?
By weight, raisin is high in carbohydrates and carrot has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and carrot has 9.6g of carbohydrates.

Does raisins or carrots contain more potassium?
Both raisins and carrots are high in potassium. Raisin has 160% more potassium than carrot - raisin has 825mg of potassium in 100 grams and carrot has 320mg of potassium.