Raisins vs. Beets
Nutrition comparison of Raisins and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and beets:
- Both raisins and beets are high in dietary fiber and potassium.
- Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, beet contains more pantothenic acid and folate.
- Raisin is a great source of iron.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and beet has 85% less calories than raisin - raisin has 296 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, raisins is lighter in protein, heavier in carbs and similar to beets for fat. Raisins has a macronutrient ratio of 3:95:2 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Beets | |
|---|---|---|
| Protein | 3% | 14% |
| Carbohydrates | 95% | 83% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and beet has 88% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
dietary fiber
Both raisins and beets are high in dietary fiber. Raisin has 143% more dietary fiber than beet - raisin has 6.8g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Raisin has less sugar than beet - beet has 6.8g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and beets contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both raisins and beets are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Raisins and beets contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Vitamin A
Beets and raisins contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Beets and raisins contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Beets and raisins contain similar amounts of Vitamin K - beet has 0.2ug 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, however, beet contains more pantothenic acid and folate.
| Raisins | Beets | |
|---|---|---|
| Thiamin | 0.112 MG | 0.031 MG |
| Riboflavin | 0.182 MG | 0.04 MG |
| Niacin | 1.114 MG | 0.334 MG |
| Pantothenic acid | 0.045 MG | 0.155 MG |
| Vitamin B6 | 0.188 MG | 0.067 MG |
| Folate | 3 UG | 109 UG |
Minerals
calcium
Raisin has 75% more calcium than beet - raisin has 28mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Raisin is a great source of iron and it has 224% more iron than beet - raisin has 2.6mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Both raisins and beets are high in potassium. Raisin has 154% more potassium than beet - raisin has 825mg of potassium per 100 grams and beet has 325mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than beet per 100 grams.
| Raisins | Beets | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.005 G |
| Total | 0.037 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than beet per 100 grams.
| Raisins | Beets | |
|---|---|---|
| linoleic acid | 0.122 G | 0.055 G |
| Total | 0.122 G | 0.055 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.
Raisins g
()
|
Daily Values (%) |
Beets 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 % |
|
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 beets contain more calories in 100 grams?Raisin is high in calories and beet has 90% less calories than raisin - raisin has 296 calories in 100g and beet has 43 calories.
Does raisins or beets have more carbohydrates?
By weight, raisin is high in carbohydrates and beet has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and beet has 9.6g of carbohydrates.
Does raisins or beets contain more potassium?
Both raisins and beets are high in potassium. Raisin has 150% more potassium than beet - raisin has 825mg of potassium in 100 grams and beet has 325mg of potassium.