Egg vs. Raisins
Nutrition comparison of Egg and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and raisins:
- Both raisins and egg are high in calories.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, egg has more dha than raisin.
- Raisin has 16.5 times less saturated fat than egg.
- Raisin has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, folate and Vitamin B12.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and egg are high in calories. Raisin has 107% more calories than egg - raisin has 296 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to raisins per calorie. Egg has a macronutrient ratio of 36:2:62 and for raisins, 3:96:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Raisins | |
|---|---|---|
| Protein | 36% | 3% |
| Carbohydrates | 2% | 96% |
| Fat | 62% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and egg has 99% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has more dietary fiber than egg - raisin has 6.8g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and raisins contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Egg is an excellent source of protein and it has 398% more protein than raisin - raisin has 2.5g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Raisin has 16.5 times less saturated fat than egg - raisin has 0.18g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and raisins are low in trans fat - egg has 0.04g of trans fat per 100 grams and raisin does not contain significant amounts.
cholesterol
Egg is high in cholesterol and raisin has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisin has more Vitamin C than egg - raisin has 5.4mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than raisin - egg has 160ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than raisin - egg has 82iu of Vitamin D per 100 grams and raisin does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than raisin - egg has 1.1mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Egg and raisins contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, folate and Vitamin B12. Both egg and raisins contain significant amounts of Vitamin B6.
| Egg | Raisins | |
|---|---|---|
| Thiamin | 0.04 MG | 0.112 MG |
| Riboflavin | 0.457 MG | 0.182 MG |
| Niacin | 0.075 MG | 1.114 MG |
| Pantothenic acid | 1.533 MG | 0.045 MG |
| Vitamin B6 | 0.17 MG | 0.188 MG |
| Folate | 47 UG | 3 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 100% more calcium than raisin - raisin has 28mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Raisin is a great source of iron and it has 48% more iron than egg - raisin has 2.6mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Raisin is an excellent source of potassium and it has 498% more potassium than egg - raisin has 825mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than raisin per 100 grams. Both egg and raisins contain significant amounts of alpha linoleic acid (ALA).
| Egg | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.037 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than raisin per 100 grams.
| Egg | Raisins | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.122 G |
| Total | 1.577 G | 0.122 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Egg or Raisins .
Egg 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 egg contain more calories in 100 grams?Both raisins and egg are high in calories. Raisin has 110% more calories than egg - raisin has 296 calories in 100g and egg has 143 calories.
Is raisins or egg better for protein?
Egg is a fantastic source of protein and it has 400% more protein than raisin - raisin has 2.5g of protein per 100 grams and egg has 12.6g of protein.
Does raisins or egg have more carbohydrates?
By weight, raisin is high in carbohydrates and egg has 100% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and egg has 0.72g of carbohydrates.
Does raisins or egg contain more potassium?
Raisin is a rich source of potassium and it has 500% more potassium than egg - raisin has 825mg of potassium in 100 grams and egg has 138mg of potassium.