Grapes vs. Raisins

Nutrition comparison of Grapes and Raisins


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of grapes versus raisins (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in grapes and raisins:

  • Raisin has more riboflavin and niacin.
  • Raisin has signficantly less sugar than grape.
  • Raisin is a great source of iron.
  • Raisin is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of grapes and raisins is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.


Image of Grapes src
Image of Raisins src

Calories and Carbs

calories

Raisin is high in calories and grape has 77% less calories than raisin - raisin has 296 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, grapes is similar to raisins for protein, carbs and fat. Grapes has a macronutrient ratio of 4:94:2 and for raisins, 3:96:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapes Raisins
Protein 4% 3%
Carbohydrates 94% 96%
Fat 2% 1%
Alcohol ~ ~

carbohydrates

Raisin is high in carbohydrates and grape has 77% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Raisin is an excellent source of dietary fiber and it has 656% more dietary fiber than grape - raisin has 6.8g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Raisin has signficantly less sugar than grape - grape has 15.5g of sugar per 100 grams and raisin does not contain significant amounts.

Protein

protein

Raisin has 250% more protein than grape - raisin has 2.5g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both raisins and grapes are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Raisins and grapes contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Grapes and raisins contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and raisin does not contain significant amounts.

Vitamin E

Grapes and raisins contain similar amounts of Vitamin E - grape has 0.19mg of Vitamin E per 100 grams and raisin does not contain significant amounts.

Vitamin K

Grape has more Vitamin K than raisin - grape has 14.6ug of Vitamin K per 100 grams and raisin does not contain significant amounts.

The B Vitamins

Raisin has more riboflavin and niacin. Both grapes and raisins contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.

Grapes Raisins
Thiamin 0.069 MG 0.112 MG
Riboflavin 0.07 MG 0.182 MG
Niacin 0.188 MG 1.114 MG
Pantothenic acid 0.05 MG 0.045 MG
Vitamin B6 0.086 MG 0.188 MG
Folate 2 UG 3 UG

Minerals

calcium

Raisin has 180% more calcium than grape - raisin has 28mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Raisin is a great source of iron and it has 619% more iron than grape - raisin has 2.6mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Raisin is an excellent source of potassium and it has 332% more potassium than grape - raisin has 825mg of potassium per 100 grams and grape has 191mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than grape per 100 grams.

Grapes Raisins
alpha linoleic acid 0.011 G 0.037 G
Total 0.011 G 0.037 G

omega 6s

Comparing omega-6 fatty acids, raisin has more linoleic acid than grape per 100 grams.

Grapes Raisins
linoleic acid 0.037 G 0.122 G
Total 0.037 G 0.122 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Grapes or Raisins .

Note: The specific food items compared are: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Raisins (Raisins, seeded) .

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FAQ

Does raisins or grapes contain more calories in 100 grams?
Raisin is high in calories and grape has 80% less calories than raisin - raisin has 296 calories in 100g and grape has 69 calories.

Does raisins or grapes have more carbohydrates?
By weight, raisin is high in carbohydrates and grape has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and grape has 18.1g of carbohydrates.

Does raisins or grapes contain more potassium?
Raisin is a rich source of potassium and it has 330% more potassium than grape - raisin has 825mg of potassium in 100 grams and grape has 191mg of potassium.