Plums vs. Raisins
Nutrition comparison of Plums and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and raisins:
- Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, plum contains more pantothenic acid.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Plums (Plums, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and plum has 84% less calories than raisin - raisin has 296 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, plums is lighter in carbs and similar to raisins for protein and fat. Plums has a macronutrient ratio of 6:89:5 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Raisins | |
|---|---|---|
| Protein | 6% | 3% |
| Carbohydrates | 89% | 95% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and plum has 85% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 386% more dietary fiber than plum - raisin has 6.8g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Raisin has less sugar than plum - plum has 9.9g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 260% more protein than plum - raisin has 2.5g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both raisins and plums are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Plum has 76% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Plum has more Vitamin A than raisin - plum has 17ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Plums and raisins contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Plum has more Vitamin K than raisin - plum has 6.4ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, plum contains more pantothenic acid. Both plums and raisins contain significant amounts of folate.
| Plums | Raisins | |
|---|---|---|
| Thiamin | 0.028 MG | 0.112 MG |
| Riboflavin | 0.026 MG | 0.182 MG |
| Niacin | 0.417 MG | 1.114 MG |
| Pantothenic acid | 0.135 MG | 0.045 MG |
| Vitamin B6 | 0.029 MG | 0.188 MG |
| Folate | 5 UG | 3 UG |
Minerals
calcium
Raisin has 367% more calcium than plum - raisin has 28mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Raisin is a great source of iron and it has 14 times more iron than plum - raisin has 2.6mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Raisin is an excellent source of potassium and it has 425% more potassium than plum - raisin has 825mg of potassium per 100 grams and plum has 157mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than plum per 100 grams.
| Plums | Raisins | |
|---|---|---|
| linoleic acid | 0.044 G | 0.122 G |
| Total | 0.044 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.
Plums 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 plums contain more calories in 100 grams?Raisin is high in calories and plum has 80% less calories than raisin - raisin has 296 calories in 100g and plum has 46 calories.
Does raisins or plums have more carbohydrates?
By weight, raisin is high in carbohydrates and plum has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and plum has 11.4g of carbohydrates.
Does raisins or plums contain more potassium?
Raisin is a rich source of potassium and it has 430% more potassium than plum - raisin has 825mg of potassium in 100 grams and plum has 157mg of potassium.