Oats vs. Raisins
Nutrition comparison of Oats and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and raisins:
- Both raisins and oats are high in calories, carbohydrates, dietary fiber, iron and potassium.
- Oat has more thiamin, pantothenic acid and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of protein.
- Raisin has 5.8 times less saturated fat than oat.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and oats are high in calories. Oat has 31% more calories than raisin - raisin has 296 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to raisins per calorie. Oats has a macronutrient ratio of 17:67:16 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Raisins | |
|---|---|---|
| Protein | 17% | 3% |
| Carbohydrates | 67% | 95% |
| Fat | 16% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both raisins and oats are high in carbohydrates. Raisin has 18% more carbohydrates than oat - raisin has 78.5g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both raisins and oats are high in dietary fiber. Oat has 56% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
Protein
protein
Oat is an excellent source of protein and it has 570% more protein than raisin - raisin has 2.5g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Raisin has 5.8 times less saturated fat than oat - raisin has 0.18g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Raisin has more Vitamin C than oat - raisin has 5.4mg of Vitamin C per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, pantothenic acid and folate. Both oats and raisins contain significant amounts of riboflavin, niacin and Vitamin B6.
| Oats | Raisins | |
|---|---|---|
| Thiamin | 0.763 MG | 0.112 MG |
| Riboflavin | 0.139 MG | 0.182 MG |
| Niacin | 0.961 MG | 1.114 MG |
| Pantothenic acid | 1.349 MG | 0.045 MG |
| Vitamin B6 | 0.119 MG | 0.188 MG |
| Folate | 56 UG | 3 UG |
Minerals
calcium
Oat is a great source of calcium and it has 93% more calcium than raisin - raisin has 28mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Both raisins and oats are high in iron. Oat has 82% more iron than raisin - raisin has 2.6mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both raisins and oats are high in potassium. Raisin has 92% more potassium than oat - raisin has 825mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Oats | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.037 G |
| Total | 0.111 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than raisin per 100 grams.
| Oats | Raisins | |
|---|---|---|
| linoleic acid | 2.424 G | 0.122 G |
| Total | 2.424 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.
Oats g
()
|
Daily Values (%) |
Raisins 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 oats contain more calories in 100 grams?Both raisins and oats are high in calories. Oat has 30% more calories than raisin - raisin has 296 calories in 100g and oat has 389 calories.
Does raisins or oats have more carbohydrates?
By weight, both raisins and oats are high in carbohydrates. raisin has 20% more carbohydrates than oat - raisin has 78.5g of carbs for 100g and oat has 66.3g of carbohydrates.
Does raisins or oats contain more iron?
Both raisins and oats are high in iron. Oat has 80% more iron than raisin - raisin has 2.6mg of iron in 100 grams and oat has 4.7mg of iron.
Does raisins or oats contain more potassium?
Both raisins and oats are high in potassium. Raisin has 90% more potassium than oat - raisin has 825mg of potassium in 100 grams and oat has 429mg of potassium.