Apple vs. Raisins
Nutrition comparison of Apple and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and raisins:
- Both raisins and apple are high in dietary fiber.
- Raisin has more thiamin, riboflavin, niacin and Vitamin B6.
- Raisin is a great source of iron.
- Raisin is an excellent source of potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (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
Raisin is high in calories and apple has 82% less calories than raisin - raisin has 296 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is similar to raisins for protein, carbs and fat. Apple has a macronutrient ratio of 2:96:3 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Raisins | |
|---|---|---|
| Protein | 2% | 3% |
| Carbohydrates | 96% | 95% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and apple has 82% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both raisins and apple are high in dietary fiber. Raisin has 183% more dietary fiber than apple - raisin has 6.8g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Raisin has less sugar than apple - apple has 10.4g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 869% more protein than apple - raisin has 2.5g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both raisins and apple are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Raisins and apple contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Apple and raisins contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Apple and raisins contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Apple and raisins contain similar amounts of Vitamin K - apple has 2.2ug 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. Both apple and raisins contain significant amounts of pantothenic acid and folate.
| Apple | Raisins | |
|---|---|---|
| Thiamin | 0.017 MG | 0.112 MG |
| Riboflavin | 0.026 MG | 0.182 MG |
| Niacin | 0.091 MG | 1.114 MG |
| Pantothenic acid | 0.061 MG | 0.045 MG |
| Vitamin B6 | 0.041 MG | 0.188 MG |
| Folate | 3 UG | 3 UG |
Minerals
calcium
Raisin has 367% more calcium than apple - raisin has 28mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Raisin is a great source of iron and it has 20 times more iron than apple - raisin has 2.6mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Raisin is an excellent source of potassium and it has 671% more potassium than apple - raisin has 825mg of potassium per 100 grams and apple has 107mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.037 G |
| Total | 0.009 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than apple per 100 grams.
| Apple | Raisins | |
|---|---|---|
| linoleic acid | 0.043 G | 0.122 G |
| Total | 0.043 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.
Apple 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 apple contain more calories in 100 grams?Raisin is high in calories and apple has 80% less calories than raisin - raisin has 296 calories in 100g and apple has 52 calories.
Does raisins or apple have more carbohydrates?
By weight, raisin is high in carbohydrates and apple has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and apple has 13.8g of carbohydrates.
Does raisins or apple contain more potassium?
Raisin is a rich source of potassium and it has 670% more potassium than apple - raisin has 825mg of potassium in 100 grams and apple has 107mg of potassium.