Raisins vs. Spinach
Nutrition comparison of Raisins and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and spinach:
- Both raisins and spinach are high in dietary fiber, iron and potassium.
- Spinach has more folate.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and spinach has 92% less calories than raisin - raisin has 296 calories per 100 grams and spinach has 23 calories.
For macronutrient ratios, raisins is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Raisins has a macronutrient ratio of 3:96:1 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Spinach | |
|---|---|---|
| Protein | 3% | 39% |
| Carbohydrates | 96% | 49% |
| Fat | 1% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and spinach has 95% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
dietary fiber
Both raisins and spinach are high in dietary fiber. Raisin has 209% more dietary fiber than spinach - raisin has 6.8g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
sugar
Spinach and raisins contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and spinach contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Both raisins and spinach are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 420% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than raisin - spinach has 469ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Spinach has more Vitamin E than raisin - spinach has 2mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than raisin - spinach has 482.9ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Spinach has more folate. Both raisins and spinach contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Raisins | Spinach | |
|---|---|---|
| Thiamin | 0.112 MG | 0.078 MG |
| Riboflavin | 0.182 MG | 0.189 MG |
| Niacin | 1.114 MG | 0.724 MG |
| Pantothenic acid | 0.045 MG | 0.065 MG |
| Vitamin B6 | 0.188 MG | 0.195 MG |
| Folate | 3 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 254% more calcium than raisin - raisin has 28mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Both raisins and spinach are high in iron. Raisin is very similar to raisin for iron - raisin has 2.6mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Both raisins and spinach are high in potassium. Raisin has 48% more potassium than spinach - raisin has 825mg of potassium per 100 grams and spinach has 558mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Raisins | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.138 G |
| Total | 0.037 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than spinach per 100 grams.
| Raisins | Spinach | |
|---|---|---|
| linoleic acid | 0.122 G | 0.026 G |
| Total | 0.122 G | 0.026 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 Raisins or Spinach .
Raisins g
()
|
Daily Values (%) |
Spinach 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 spinach contain more calories in 100 grams?Raisin is high in calories and spinach has 90% less calories than raisin - raisin has 296 calories in 100g and spinach has 23 calories.
Is raisins or spinach better for protein?
Raisins and spinach contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and spinach has 2.9g of protein.
Does raisins or spinach have more carbohydrates?
By weight, raisin is high in carbohydrates and spinach has 100% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and spinach has 3.6g of carbohydrates.
Does raisins or spinach contain more calcium?
Spinach is a rich source of calcium and it has 250% more calcium than raisin - raisin has 28mg of calcium in 100 grams and spinach has 99mg of calcium.
Does raisins or spinach contain more iron?
Both raisins and spinach are high in iron. Raisin is very similar to raisin for iron - raisin has 2.6mg of iron in 100 grams and spinach has 2.7mg of iron.
Does raisins or spinach contain more potassium?
Both raisins and spinach are high in potassium. Raisin has 50% more potassium than spinach - raisin has 825mg of potassium in 100 grams and spinach has 558mg of potassium.