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. 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, 3:96:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Oats | Raisins | |
---|---|---|
Protein | 17% | 3% |
Carbohydrates | 67% | 96% |
Fat | 16% | 1% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
Raisin has more Vitamin C than oat - raisin has 5.4mg of Vitamin C per 100 grams and oat does not contain significant amounts.
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 |
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.
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.
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.
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 |
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 |
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 Oats or Raisins .
Oats g
()
|
Daily Values (%) |
Raisins g
()
|
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KCAL % |
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5% | calories | 5% |
|
KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
|
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% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
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% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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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 % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||