Flaxseed Oil vs. Raisins
Nutrition comparison of Flaxseed Oil and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and raisins:
- Both flaxseed oil and raisins are high in calories.
- Raisin has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and raisins are high in calories. Flaxseed oil has 199% more calories than raisin - flaxseed oil has 884 calories per 100 grams and raisin has 296 calories.
For macronutrient ratios, flaxseed oil is much lighter in carbs, much heavier in fat and similar to raisins for protein. Flaxseed oil has a macronutrient ratio of 0:0:100 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseed Oil | Raisins | |
|---|---|---|
| Protein | ~ | 3% |
| Carbohydrates | ~ | 95% |
| Fat | 100% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and flaxseed oil has less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Raisin is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - raisin has 6.8g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Raisin has 21 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and raisin has 2.5g of protein.
Fat
saturated fat
Flaxseed oil is high in saturated fat and raisin has 98% less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and raisin has 0.18g of saturated fat.
trans fat
Both flaxseed oil and raisins are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisin has more Vitamin C than flaxseed oil - raisin has 5.4mg of Vitamin C per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Flaxseed oil has more Vitamin E than raisin - flaxseed oil has 0.47mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Flaxseed oil has more Vitamin K than raisin - flaxseed oil has 9.3ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseed Oil | Raisins | |
|---|---|---|
| Thiamin | ~ | 0.112 MG |
| Riboflavin | ~ | 0.182 MG |
| Niacin | ~ | 1.114 MG |
| Pantothenic acid | ~ | 0.045 MG |
| Vitamin B6 | ~ | 0.188 MG |
| Folate | ~ | 3 UG |
Minerals
calcium
Raisin has 27 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and raisin has 28mg of calcium.
iron
Raisin is a great source of iron and it has more iron than flaxseed oil - raisin has 2.6mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Raisin is an excellent source of potassium and it has more potassium than flaxseed oil - raisin has 825mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Flaxseed Oil | Raisins | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 0.037 G |
| Total | 53.368 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed oil has more linoleic acid than raisin per 100 grams.
| Flaxseed Oil | Raisins | |
|---|---|---|
| other omega 6 | 0.015 G | ~ |
| linoleic acid | 14.327 G | 0.122 G |
| Total | 14.342 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: Flaxseed Oil (Oil, flaxseed, cold pressed) and Raisins (Raisins, seeded) .
Flaxseed Oil 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 flaxseed oil or raisins contain more calories in 100 grams?Both flaxseed oil and raisins are high in calories. Flaxseed oil has 200% more calories than raisin - flaxseed oil has 884 calories in 100g and raisin has 296 calories.
Does raisins or flaxseed oil have more carbohydrates?
By weight, raisin is high in carbohydrates and flaxseed oil has fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and flaxseed oil has no carbs..
Does raisins or flaxseed oil contain more potassium?
Raisin is a rich source of potassium and it has more potassium than flaxseed oil - raisin has 825mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.