Grapefruit vs. Raisins
Nutrition comparison of Grapefruit and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and raisins:
- Grapefruit is an excellent source of Vitamin C.
- Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, grapefruit contains more pantothenic acid and folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and grapefruit has 86% less calories than raisin - raisin has 296 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is heavier in protein, lighter in carbs and similar to raisins for fat. Grapefruit has a macronutrient ratio of 7:91:2 and for raisins, 3:96:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Raisins | |
|---|---|---|
| Protein | 7% | 3% |
| Carbohydrates | 91% | 96% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and grapefruit has 86% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 325% more dietary fiber than grapefruit - raisin has 6.8g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Raisin has less sugar than grapefruit - grapefruit has 6.9g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 227% more protein than grapefruit - raisin has 2.5g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both raisins and grapefruit are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 478% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has more Vitamin A than raisin - grapefruit has 58ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Grapefruit and raisins contain similar amounts of Vitamin E - grapefruit has 0.13mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, grapefruit contains more pantothenic acid and folate.
| Grapefruit | Raisins | |
|---|---|---|
| Thiamin | 0.043 MG | 0.112 MG |
| Riboflavin | 0.031 MG | 0.182 MG |
| Niacin | 0.204 MG | 1.114 MG |
| Pantothenic acid | 0.262 MG | 0.045 MG |
| Vitamin B6 | 0.053 MG | 0.188 MG |
| Folate | 13 UG | 3 UG |
Minerals
calcium
Raisins and grapefruit contain similar amounts of calcium - raisin has 28mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Raisin is a great source of iron and it has 31 times more iron than grapefruit - raisin has 2.6mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Raisin is an excellent source of potassium and it has 511% more potassium than grapefruit - raisin has 825mg of potassium per 100 grams and grapefruit has 135mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.037 G |
| Total | 0.008 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Raisins | |
|---|---|---|
| linoleic acid | 0.029 G | 0.122 G |
| Total | 0.029 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 Grapefruit or Raisins .
Note: The specific food items compared are: Grapefruit (Grapefruit, raw, pink and red, all areas) and Raisins (Raisins, seeded) .
Grapefruit g
()
|
Daily Values (%) |
Raisins g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raisins or grapefruit contain more calories in 100 grams?Raisin is high in calories and grapefruit has 90% less calories than raisin - raisin has 296 calories in 100g and grapefruit has 42 calories.
Does raisins or grapefruit have more carbohydrates?
By weight, raisin is high in carbohydrates and grapefruit has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does raisins or grapefruit contain more potassium?
Raisin is a rich source of potassium and it has 510% more potassium than grapefruit - raisin has 825mg of potassium in 100 grams and grapefruit has 135mg of potassium.