Oatmeal vs. Raisins
Nutrition comparison of Oatmeal and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and raisins:
- Both raisins and oatmeal are high in calories, carbohydrates, dietary fiber, iron and potassium.
- Oatmeal has more thiamin and folate, however, raisin contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and oatmeal are high in calories. Oatmeal has 24% more calories than raisin - raisin has 296 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much lighter in carbs and heavier in fat compared to raisins per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Raisins | |
|---|---|---|
| Protein | 17% | 3% |
| Carbohydrates | 69% | 95% |
| Fat | 15% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both raisins and oatmeal are high in carbohydrates. Raisin has 17% more carbohydrates than oatmeal - raisin has 78.5g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both raisins and oatmeal are high in dietary fiber. Oatmeal has 44% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal and raisins contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Oatmeal is an excellent source of protein and it has 535% more protein than raisin - raisin has 2.5g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Raisins and oatmeal contain similar amounts of saturated fat - raisin has 0.18g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Raisin has more Vitamin C than oatmeal - raisin has 5.4mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Oatmeal has more Vitamin E than raisin - oatmeal has 0.47mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and folate, however, raisin contains more pantothenic acid. Both oatmeal and raisins contain significant amounts of riboflavin, niacin and Vitamin B6.
| Oatmeal | Raisins | |
|---|---|---|
| Thiamin | 0.73 MG | 0.112 MG |
| Riboflavin | 0.14 MG | 0.182 MG |
| Niacin | 0.78 MG | 1.114 MG |
| Pantothenic acid | ~ | 0.045 MG |
| Vitamin B6 | 0.12 MG | 0.188 MG |
| Folate | 32 UG | 3 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 86% more calcium than raisin - raisin has 28mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both raisins and oatmeal are high in iron. Oatmeal has 62% more iron than raisin - raisin has 2.6mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both raisins and oatmeal are high in potassium. Raisin has 136% more potassium than oatmeal - raisin has 825mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Both raisins and oatmeal are high in calories. Oatmeal has 20% more calories than raisin - raisin has 296 calories in 100g and oatmeal has 367 calories.
Does raisins or oatmeal have more carbohydrates?
By weight, both raisins and oatmeal are high in carbohydrates. raisin has 20% more carbohydrates than oatmeal - raisin has 78.5g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does raisins or oatmeal contain more iron?
Both raisins and oatmeal are high in iron. Oatmeal has 60% more iron than raisin - raisin has 2.6mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does raisins or oatmeal contain more potassium?
Both raisins and oatmeal are high in potassium. Raisin has 140% more potassium than oatmeal - raisin has 825mg of potassium in 100 grams and oatmeal has 350mg of potassium.