Raisins vs. Chicken Breast
Nutrition comparison of Raisins and Cooked Chicken Breast
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 breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and chicken breast:
- Both raisins and chicken breast are high in calories and potassium.
- Chicken breast has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Chicken breast is an excellent source of protein.
- For omega-3 fatty acids, chicken breast has more dha than raisin.
- 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 Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and chicken breast are high in calories. Raisin has 79% more calories than chicken breast - raisin has 296 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, raisins is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Raisins has a macronutrient ratio of 3:95:2 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Chicken Breast | |
|---|---|---|
| Protein | 3% | 79% |
| Carbohydrates | 95% | ~ |
| Fat | 2% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and chicken breast has less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Raisin is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - raisin has 6.8g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 11 times more protein than raisin - raisin has 2.5g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Raisins and chicken breast contain similar amounts of saturated fat - raisin has 0.18g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Raisin has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisin has more Vitamin C than chicken breast - raisin has 5.4mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast has more Vitamin A than raisin - chicken breast has 6ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than raisin - chicken breast has 5iu of Vitamin D per 100 grams and raisin does not contain significant amounts.
Vitamin E
Chicken breast and raisins contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Chicken breast and raisins contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Chicken breast has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both raisins and chicken breast contain significant amounts of thiamin, riboflavin and folate.
| Raisins | Chicken Breast | |
|---|---|---|
| Thiamin | 0.112 MG | 0.07 MG |
| Riboflavin | 0.182 MG | 0.114 MG |
| Niacin | 1.114 MG | 13.712 MG |
| Pantothenic acid | 0.045 MG | 0.965 MG |
| Vitamin B6 | 0.188 MG | 0.6 MG |
| Folate | 3 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Raisin has 87% more calcium than chicken breast - raisin has 28mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Raisin is a great source of iron and it has 149% more iron than chicken breast - raisin has 2.6mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both raisins and chicken breast are high in potassium. Raisin has 222% more potassium than chicken breast - raisin has 825mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more DHA than raisin per 100 grams. Both raisins and chicken breast contain significant amounts of alpha linoleic acid (ALA).
| Raisins | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.037 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than raisin per 100 grams.
| Raisins | Chicken Breast | |
|---|---|---|
| linoleic acid | 0.122 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.122 G | 0.65 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: Raisins (Raisins, seeded) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Raisins g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 breast contain more calories in 100 grams?Both raisins and chicken breast are high in calories. Raisin has 80% more calories than chicken breast - raisin has 296 calories in 100g and chicken breast has 165 calories.
Is raisins or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 11 times more protein than raisin - raisin has 2.5g of protein per 100 grams and chicken breast has 31g of protein.
Does raisins or chicken breast have more carbohydrates?
By weight, raisin is high in carbohydrates and chicken breast has fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and chicken breast has no carbs..
Does raisins or chicken breast contain more potassium?
Both raisins and chicken breast are high in potassium. Raisin has 220% more potassium than chicken breast - raisin has 825mg of potassium in 100 grams and chicken breast has 256mg of potassium.