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.
Detailed nutritional comparison of raisins and flaxseeds 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 Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.


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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 3:96:1 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raisins Flaxseeds
Protein 3% 13%
Carbohydrates 96% 20%
Fat 1% 67%
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 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 Raisins or Flaxseeds .

Note: The specific food items compared are: Raisins (Raisins, seeded) and Flaxseeds (Seeds, flaxseed) .

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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.