Raisins vs. Garlic
Nutrition comparison of Raisins and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and garlic:
- Both raisins and garlic are high in calories, carbohydrates, dietary fiber and potassium.
- Garlic has more pantothenic acid and Vitamin B6.
- Garlic is an excellent source of Vitamin C and calcium.
- Raisin is a great source of iron.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and garlic are high in calories. Raisin has 99% more calories than garlic - raisin has 296 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, raisins is lighter in protein, heavier in carbs and similar to garlic for fat. Raisins has a macronutrient ratio of 3:95:2 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Garlic | |
|---|---|---|
| Protein | 3% | 16% |
| Carbohydrates | 95% | 82% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both raisins and garlic are high in carbohydrates. Raisin has 137% more carbohydrates than garlic - raisin has 78.5g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.
dietary fiber
Both raisins and garlic are high in dietary fiber. Raisin has 224% more dietary fiber than garlic - raisin has 6.8g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.
sugar
Garlic and raisins contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Garlic has 152% more protein than raisin - raisin has 2.5g of protein per 100 grams and garlic has 6.4g of protein.
Fat
saturated fat
Both raisins and garlic are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 478% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and garlic has 31.2mg of Vitamin C.
Vitamin A
Garlic and raisins contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Garlic and raisins contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Garlic and raisins contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Garlic has more pantothenic acid and Vitamin B6. Both raisins and garlic contain significant amounts of thiamin, riboflavin, niacin and folate.
| Raisins | Garlic | |
|---|---|---|
| Thiamin | 0.112 MG | 0.2 MG |
| Riboflavin | 0.182 MG | 0.11 MG |
| Niacin | 1.114 MG | 0.7 MG |
| Pantothenic acid | 0.045 MG | 0.596 MG |
| Vitamin B6 | 0.188 MG | 1.235 MG |
| Folate | 3 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 546% more calcium than raisin - raisin has 28mg of calcium per 100 grams and garlic has 181mg of calcium.
iron
Raisin is a great source of iron and it has 52% more iron than garlic - raisin has 2.6mg of iron per 100 grams and garlic has 1.7mg of iron.
potassium
Both raisins and garlic are high in potassium. Raisin has 106% more potassium than garlic - raisin has 825mg of potassium per 100 grams and garlic has 401mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raisins and garlic contain significant amounts of alpha linoleic acid (ALA).
| Raisins | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.02 G |
| Total | 0.037 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, both raisins and garlic contain significant amounts of linoleic acid.
| Raisins | Garlic | |
|---|---|---|
| linoleic acid | 0.122 G | 0.229 G |
| Total | 0.122 G | 0.229 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 (%) |
Garlic 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 % |
|
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 garlic contain more calories in 100 grams?Both raisins and garlic are high in calories. Raisin has 100% more calories than garlic - raisin has 296 calories in 100g and garlic has 149 calories.
Does raisins or garlic have more carbohydrates?
By weight, both raisins and garlic are high in carbohydrates. raisin has 140% more carbohydrates than garlic - raisin has 78.5g of carbs for 100g and garlic has 33.1g of carbohydrates.
Does raisins or garlic contain more calcium?
Garlic is a rich source of calcium and it has 550% more calcium than raisin - raisin has 28mg of calcium in 100 grams and garlic has 181mg of calcium.
Does raisins or garlic contain more potassium?
Both raisins and garlic are high in potassium. Raisin has 110% more potassium than garlic - raisin has 825mg of potassium in 100 grams and garlic has 401mg of potassium.