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:
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.
Blueberry | Raisins | |
---|---|---|
Protein | 4% | 3% |
Carbohydrates | 91% | 96% |
Fat | 4% | 1% |
Alcohol | ~ | ~ |
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.
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.
Raisin has less sugar than blueberry - blueberry has 10g of sugar per 100 grams and raisin does not contain significant amounts.
Raisin has 241% more protein than blueberry - raisin has 2.5g of protein per 100 grams and blueberry has 0.74g of protein.
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.
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.
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.
Blueberry has more Vitamin E than raisin - blueberry has 0.57mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Blueberry has more Vitamin K than raisin - blueberry has 19.3ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
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 |
Raisin has 367% more calcium than blueberry - raisin has 28mg of calcium per 100 grams and blueberry has 6mg of calcium.
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.
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.
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 |
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 |
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 Blueberry or Raisins .
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 | |||