Grape Juice vs. Raisins
Nutrition comparison of Grape Juice and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grape juice
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grape juice and raisins:
- Raisin has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Raisin has signficantly less sugar than grape juice.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and grape juice has 80% less calories than raisin - raisin has 296 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, grape juice is similar to raisins for protein, carbs and fat. Grape juice has a macronutrient ratio of 2:96:2 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grape Juice | Raisins | |
|---|---|---|
| Protein | 2% | 3% |
| Carbohydrates | 96% | 95% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and grape juice has 81% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 33 times more dietary fiber than grape juice - raisin has 6.8g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Raisin has signficantly less sugar than grape juice - grape juice has 14.2g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 581% more protein than grape juice - raisin has 2.5g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both raisins and grape juice are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Raisin has 53 times more Vitamin C than grape juice - raisin has 5.4mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Grape juice and raisins contain similar amounts of Vitamin A - grape juice has 2.4ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin K
Grape juice and raisins contain similar amounts of Vitamin K - grape juice has 0.4ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both grape juice and raisins contain significant amounts of pantothenic acid.
| Grape Juice | Raisins | |
|---|---|---|
| Thiamin | 0.017 MG | 0.112 MG |
| Riboflavin | 0.015 MG | 0.182 MG |
| Niacin | 0.133 MG | 1.114 MG |
| Pantothenic acid | 0.048 MG | 0.045 MG |
| Vitamin B6 | 0.032 MG | 0.188 MG |
| Folate | ~ | 3 UG |
Minerals
calcium
Raisin has 155% more calcium than grape juice - raisin has 28mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Raisin is a great source of iron and it has 936% more iron than grape juice - raisin has 2.6mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Raisin is an excellent source of potassium and it has 693% more potassium than grape juice - raisin has 825mg of potassium per 100 grams and grape juice has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than grape juice per 100 grams.
| Grape Juice | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.037 G |
| Total | 0.005 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than grape juice per 100 grams.
| Grape Juice | Raisins | |
|---|---|---|
| linoleic acid | 0.017 G | 0.122 G |
| Total | 0.017 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: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Raisins (Raisins, seeded) .
Grape Juice 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 % |
|
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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 grape juice contain more calories in 100 grams?Raisin is high in calories and grape juice has 80% less calories than raisin - raisin has 296 calories in 100g and grape juice has 60 calories.
Does raisins or grape juice have more carbohydrates?
By weight, raisin is high in carbohydrates and grape juice has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and grape juice has 14.8g of carbohydrates.
Does raisins or grape juice contain more potassium?
Raisin is a rich source of potassium and it has 690% more potassium than grape juice - raisin has 825mg of potassium in 100 grams and grape juice has 104mg of potassium.