Raisins vs. Flaxseeds
Nutrition comparison of Raisins and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and flaxseeds:
- Both raisins and flaxseeds are high in calories, dietary fiber, iron and potassium.
- Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium and protein.
- Raisin has 19.5 times less saturated fat than flaxseed.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and flaxseeds are high in calories. Flaxseed has 80% more calories than raisin - raisin has 296 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Raisins has a macronutrient ratio of 3:95:2 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Flaxseeds | |
|---|---|---|
| Protein | 3% | 13% |
| Carbohydrates | 95% | 21% |
| Fat | 2% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and flaxseed has 63% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
dietary fiber
Both raisins and flaxseeds are high in dietary fiber. Flaxseed has 301% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
Raisin has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Flaxseed is an excellent source of protein and it has 626% more protein than raisin - raisin has 2.5g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Raisin has 19.5 times less saturated fat than flaxseed - raisin has 0.18g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Raisin has 800% more Vitamin C than flaxseed - raisin has 5.4mg of Vitamin C per 100 grams and flaxseed has 0.6mg of Vitamin C.
Vitamin E
Flaxseeds and raisins contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Flaxseeds and raisins contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both raisins and flaxseeds contain significant amounts of riboflavin.
| Raisins | Flaxseeds | |
|---|---|---|
| Thiamin | 0.112 MG | 1.644 MG |
| Riboflavin | 0.182 MG | 0.161 MG |
| Niacin | 1.114 MG | 3.08 MG |
| Pantothenic acid | 0.045 MG | 0.985 MG |
| Vitamin B6 | 0.188 MG | 0.473 MG |
| Folate | 3 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 811% more calcium than raisin - raisin has 28mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Both raisins and flaxseeds are high in iron. Flaxseed has 121% more iron than raisin - raisin has 2.6mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Both raisins and flaxseeds are high in potassium. Raisin is very similar to flaxseed for potassium - raisin has 825mg of potassium per 100 grams and flaxseed has 813mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Raisins | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 22.813 G |
| Total | 0.037 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than raisin per 100 grams.
| Raisins | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.122 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.122 G | 5.91 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.
Raisins g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 flaxseeds contain more calories in 100 grams?Both raisins and flaxseeds are high in calories. Flaxseed has 80% more calories than raisin - raisin has 296 calories in 100g and flaxseed has 534 calories.
Does raisins or flaxseeds have more carbohydrates?
By weight, raisin is high in carbohydrates and flaxseed has 60% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and flaxseed has 28.9g of carbohydrates.
Does raisins or flaxseeds contain more calcium?
Flaxseed is a rich source of calcium and it has 810% more calcium than raisin - raisin has 28mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does raisins or flaxseeds contain more iron?
Both raisins and flaxseeds are high in iron. Flaxseed has 120% more iron than raisin - raisin has 2.6mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does raisins or flaxseeds contain more potassium?
Both raisins and flaxseeds are high in potassium. Raisin is very similar to flaxseed for potassium - raisin has 825mg of potassium in 100 grams and flaxseed has 813mg of potassium.