Orange vs. Raisins
Nutrition comparison of Orange and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and raisins:
- Both raisins and orange are high in dietary fiber.
- Orange is a great source of calcium.
- Orange is an excellent source of Vitamin C.
- Raisin has more riboflavin, niacin and Vitamin B6, however, orange contains more pantothenic acid and folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of potassium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and orange has 84% less calories than raisin - raisin has 296 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is lighter in carbs and similar to raisins for protein and fat. Orange has a macronutrient ratio of 6:91:4 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Raisins | |
|---|---|---|
| Protein | 6% | 3% |
| Carbohydrates | 91% | 95% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and orange has 85% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both raisins and orange are high in dietary fiber. Raisin has 183% more dietary fiber than orange - raisin has 6.8g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Raisin has less sugar than orange - orange has 9.1g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 260% more protein than orange - raisin has 2.5g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both raisins and orange are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 733% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Orange has more Vitamin A than raisin - orange has 11ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Orange and raisins contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more riboflavin, niacin and Vitamin B6, however, orange contains more pantothenic acid and folate. Both orange and raisins contain significant amounts of thiamin.
| Orange | Raisins | |
|---|---|---|
| Thiamin | 0.1 MG | 0.112 MG |
| Riboflavin | 0.04 MG | 0.182 MG |
| Niacin | 0.4 MG | 1.114 MG |
| Pantothenic acid | 0.25 MG | 0.045 MG |
| Vitamin B6 | 0.051 MG | 0.188 MG |
| Folate | 17 UG | 3 UG |
Minerals
calcium
Orange is a great source of calcium and it has 54% more calcium than raisin - raisin has 28mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Raisin is a great source of iron and it has 27 times more iron than orange - raisin has 2.6mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Raisin is an excellent source of potassium and it has 388% more potassium than orange - raisin has 825mg of potassium per 100 grams and orange has 169mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | 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 orange per 100 grams.
| Orange | Raisins | |
|---|---|---|
| linoleic acid | 0.031 G | 0.122 G |
| Total | 0.031 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.
Orange 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 raisins or orange contain more calories in 100 grams?Raisin is high in calories and orange has 80% less calories than raisin - raisin has 296 calories in 100g and orange has 46 calories.
Does raisins or orange have more carbohydrates?
By weight, raisin is high in carbohydrates and orange has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and orange has 11.5g of carbohydrates.
Does raisins or orange contain more potassium?
Raisin is a rich source of potassium and it has 390% more potassium than orange - raisin has 825mg of potassium in 100 grams and orange has 169mg of potassium.