Cheddar Cheese vs. Raisins
Nutrition comparison of Cheddar Cheese and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and raisins:
- Both raisins and cheddar cheese are high in calories.
- Cheddar cheese is an excellent source of Vitamin A, calcium and protein.
- Raisin has more thiamin, niacin and Vitamin B6, however, cheddar cheese contains more riboflavin, pantothenic acid, folate and Vitamin B12.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and cheddar cheese are high in calories. Cheddar cheese has 36% more calories than raisin - raisin has 296 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to raisins per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Raisins | |
|---|---|---|
| Protein | 23% | 3% |
| Carbohydrates | 3% | 95% |
| Fat | 74% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and cheddar cheese has 96% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - raisin has 6.8g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese and raisins contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Cheddar cheese is an excellent source of protein and it has 808% more protein than raisin - raisin has 2.5g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and raisin has 99% less saturated fat than cheddar cheese - raisin has 0.18g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Raisin has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisin has more Vitamin C than cheddar cheese - raisin has 5.4mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than raisin - cheddar cheese has 337ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than raisin - cheddar cheese has 24iu of Vitamin D per 100 grams and raisin does not contain significant amounts.
Vitamin E
Cheddar cheese has more Vitamin E than raisin - cheddar cheese has 0.71mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Cheddar cheese and raisins contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, niacin and Vitamin B6, however, cheddar cheese contains more riboflavin, pantothenic acid, folate and Vitamin B12.
| Cheddar Cheese | Raisins | |
|---|---|---|
| Thiamin | 0.029 MG | 0.112 MG |
| Riboflavin | 0.428 MG | 0.182 MG |
| Niacin | 0.059 MG | 1.114 MG |
| Pantothenic acid | 0.41 MG | 0.045 MG |
| Vitamin B6 | 0.066 MG | 0.188 MG |
| Folate | 27 UG | 3 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 24 times more calcium than raisin - raisin has 28mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Raisin is a great source of iron and it has 17 times more iron than cheddar cheese - raisin has 2.6mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Raisin is an excellent source of potassium and it has 986% more potassium than cheddar cheese - raisin has 825mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and DPA than raisin per 100 grams.
| Cheddar Cheese | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.037 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than raisin per 100 grams.
| Cheddar Cheese | Raisins | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 0.122 G |
| Total | 1.207 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.
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Raisins (Raisins, seeded) .
Cheddar Cheese g
()
|
Daily Values (%) |
Raisins 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cheddar cheese contain more calories in 100 grams?Both raisins and cheddar cheese are high in calories. Cheddar cheese has 40% more calories than raisin - raisin has 296 calories in 100g and cheddar cheese has 403 calories.
Does raisins or cheddar cheese have more carbohydrates?
By weight, raisin is high in carbohydrates and cheddar cheese has 100% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does raisins or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 24 times more calcium than raisin - raisin has 28mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does raisins or cheddar cheese contain more potassium?
Raisin is a rich source of potassium and it has 990% more potassium than cheddar cheese - raisin has 825mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.