Raisins vs. Chicken
Nutrition comparison of Raisins and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and chicken:
- Both raisins and chicken are high in calories and potassium.
- Chicken has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Chicken is an excellent source of protein.
- Raisin has 16.4 times less saturated fat than chicken.
- Raisin has signficantly less cholesterol than chicken.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and chicken are high in calories. Raisin has 57% more calories than chicken - raisin has 296 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, raisins is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken per calorie. Raisins has a macronutrient ratio of 3:95:2 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Chicken | |
|---|---|---|
| Protein | 3% | 49% |
| Carbohydrates | 95% | ~ |
| Fat | 2% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and chicken has less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Raisin is an excellent source of dietary fiber and it has more dietary fiber than chicken - raisin has 6.8g of dietary fiber per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 824% more protein than raisin - raisin has 2.5g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Raisin has 16.4 times less saturated fat than chicken - raisin has 0.18g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and raisins are low in trans fat - chicken has 0.09g of trans fat per 100 grams and raisin does not contain significant amounts.
cholesterol
Raisin has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisin has more Vitamin C than chicken - raisin has 5.4mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken has more Vitamin E than raisin - chicken has 0.39mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Chicken and raisins contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Chicken has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both raisins and chicken contain significant amounts of thiamin, riboflavin and folate.
| Raisins | Chicken | |
|---|---|---|
| Thiamin | 0.112 MG | 0.121 MG |
| Riboflavin | 0.182 MG | 0.302 MG |
| Niacin | 1.114 MG | 7.107 MG |
| Pantothenic acid | 0.045 MG | 1.327 MG |
| Vitamin B6 | 0.188 MG | 0.538 MG |
| Folate | 3 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Raisin has 250% more calcium than chicken - raisin has 28mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Raisin is a great source of iron and it has 178% more iron than chicken - raisin has 2.6mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both raisins and chicken are high in potassium. Raisin has 22% more potassium than chicken - raisin has 825mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than raisin per 100 grams.
| Raisins | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.037 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than raisin per 100 grams.
| Raisins | Chicken | |
|---|---|---|
| linoleic acid | 0.122 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 0.122 G | 1.838 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 (%) |
Cooked Chicken 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 chicken contain more calories in 100 grams?Both raisins and chicken are high in calories. Raisin has 60% more calories than chicken - raisin has 296 calories in 100g and chicken has 189 calories.
Is raisins or chicken better for protein?
Chicken is a fantastic source of protein and it has 820% more protein than raisin - raisin has 2.5g of protein per 100 grams and chicken has 23.3g of protein.
Does raisins or chicken have more carbohydrates?
By weight, raisin is high in carbohydrates and chicken has fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and chicken has no carbs..
Does raisins or chicken contain more potassium?
Both raisins and chicken are high in potassium. Raisin has 20% more potassium than chicken - raisin has 825mg of potassium in 100 grams and chicken has 677mg of potassium.