Blueberry vs. Raisins
Nutrition comparison of Blueberry and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and raisins:
- Both raisins and blueberry 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: Blueberry (Blueberries, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and blueberry has 81% less calories than raisin - raisin has 296 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in carbs and similar to raisins for protein and fat. Blueberry has a macronutrient ratio of 5:91:5 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Raisins | |
|---|---|---|
| Protein | 5% | 3% |
| Carbohydrates | 91% | 95% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and blueberry has 82% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both raisins and blueberry are high in dietary fiber. Raisin has 183% more dietary fiber than blueberry - raisin has 6.8g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Raisin has less sugar than blueberry - blueberry has 10g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 241% more protein than blueberry - raisin has 2.5g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both raisins and blueberry are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has 80% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Blueberry and raisins contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Blueberry has more Vitamin E than raisin - blueberry has 0.57mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Blueberry has more Vitamin K than raisin - blueberry has 19.3ug 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 blueberry and raisins contain significant amounts of pantothenic acid and folate.
| Blueberry | Raisins | |
|---|---|---|
| Thiamin | 0.037 MG | 0.112 MG |
| Riboflavin | 0.041 MG | 0.182 MG |
| Niacin | 0.418 MG | 1.114 MG |
| Pantothenic acid | 0.124 MG | 0.045 MG |
| Vitamin B6 | 0.052 MG | 0.188 MG |
| Folate | 6 UG | 3 UG |
Minerals
calcium
Raisin has 367% more calcium than blueberry - raisin has 28mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Raisin is a great source of iron and it has 825% more iron than blueberry - raisin has 2.6mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Raisin is an excellent source of potassium and it has 971% more potassium than blueberry - raisin has 825mg of potassium per 100 grams and blueberry has 77mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and raisins contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.037 G |
| Total | 0.058 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, both blueberry and raisins contain significant amounts of linoleic acid.
| Blueberry | Raisins | |
|---|---|---|
| linoleic acid | 0.088 G | 0.122 G |
| Total | 0.088 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.
Blueberry 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 blueberry contain more calories in 100 grams?Raisin is high in calories and blueberry has 80% less calories than raisin - raisin has 296 calories in 100g and blueberry has 57 calories.
Does raisins or blueberry have more carbohydrates?
By weight, raisin is high in carbohydrates and blueberry has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does raisins or blueberry contain more potassium?
Raisin is a rich source of potassium and it has 970% more potassium than blueberry - raisin has 825mg of potassium in 100 grams and blueberry has 77mg of potassium.