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.
Detailed nutritional comparison of raisins and spinach 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: Raisins (Raisins, seeded) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Raisins src
Image of Spinach src

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 .

Note: The specific food items compared are: Raisins (Raisins, seeded) and Spinach (Spinach, raw) .

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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.