Milk vs. Raisins
Nutrition comparison of Milk and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and raisins:
- Milk is an excellent source of calcium.
- Raisin has 6 times less saturated fat than milk.
- Raisin has more thiamin, niacin and Vitamin B6, however, milk contains more pantothenic acid 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and milk has 83% less calories than raisin - raisin has 296 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is much heavier in protein, much lighter in carbs and much heavier in fat compared to raisins per calorie. Milk has a macronutrient ratio of 27:38:35 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Raisins | |
|---|---|---|
| Protein | 27% | 3% |
| Carbohydrates | 38% | 95% |
| Fat | 35% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and milk has 94% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has more dietary fiber than milk - raisin has 6.8g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Raisin has less sugar than milk - milk has 5.1g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and milk contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Raisin has 6 times less saturated fat than milk - raisin has 0.18g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and raisins are low in trans fat - milk has 0.09g of trans fat per 100 grams and raisin does not contain significant amounts.
cholesterol
Both milk and raisins are low in cholesterol - milk has 8mg of cholesterol per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisin has 26 times more Vitamin C than milk - raisin has 5.4mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than raisin - milk has 55ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than raisin - milk has 49iu of Vitamin D per 100 grams and raisin does not contain significant amounts.
Vitamin E
Milk and raisins contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Milk and raisins contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, niacin and Vitamin B6, however, milk contains more pantothenic acid and Vitamin B12. Both milk and raisins contain significant amounts of riboflavin and folate.
| Milk | Raisins | |
|---|---|---|
| Thiamin | 0.039 MG | 0.112 MG |
| Riboflavin | 0.185 MG | 0.182 MG |
| Niacin | 0.092 MG | 1.114 MG |
| Pantothenic acid | 0.356 MG | 0.045 MG |
| Vitamin B6 | 0.038 MG | 0.188 MG |
| Folate | 5 UG | 3 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 329% more calcium than raisin - raisin has 28mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Raisin is a great source of iron and it has 128 times more iron than milk - raisin has 2.6mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Raisin is an excellent source of potassium and it has 489% more potassium than milk - raisin has 825mg of potassium per 100 grams and milk has 140mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.037 G |
| Total | 0.008 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, both milk and raisins contain significant amounts of linoleic acid.
| Milk | Raisins | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.122 G |
| Total | 0.066 G | 0.122 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.
Milk 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 milk contain more calories in 100 grams?Raisin is high in calories and milk has 80% less calories than raisin - raisin has 296 calories in 100g and milk has 50 calories.
Does raisins or milk have more carbohydrates?
By weight, raisin is high in carbohydrates and milk has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and milk has 4.8g of carbohydrates.
Does raisins or milk contain more calcium?
Milk is a rich source of calcium and it has 330% more calcium than raisin - raisin has 28mg of calcium in 100 grams and milk has 120mg of calcium.
Does raisins or milk contain more potassium?
Raisin is a rich source of potassium and it has 490% more potassium than milk - raisin has 825mg of potassium in 100 grams and milk has 140mg of potassium.