Raisins vs. Strawberries
Nutrition comparison of Raisins and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and strawberries:
- Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, strawberry contains more pantothenic acid and folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and strawberry has 89% less calories than raisin - strawberry has 32 calories per 100 grams and raisin has 296 calories.
For macronutrient ratios, raisins is lighter in protein, heavier in carbs and lighter in fat compared to strawberries per calorie. Raisins has a macronutrient ratio of 3:95:2 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Strawberries | |
|---|---|---|
| Protein | 3% | 7% |
| Carbohydrates | 95% | 85% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and strawberry has 90% less carbohydrates than raisin - strawberry has 7.7g of total carbs per 100 grams and raisin has 78.5g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 240% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and raisin has 6.8g of dietary fiber.
sugar
Raisin has less sugar than strawberry - strawberry has 4.9g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 276% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and raisin has 2.5g of protein.
Fat
saturated fat
Both strawberries and raisins are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and raisin has 0.18g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 989% more Vitamin C than raisin - strawberry has 58.8mg of Vitamin C per 100 grams and raisin has 5.4mg of Vitamin C.
Vitamin A
Strawberries and raisins contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Strawberries and raisins contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Strawberries and raisins contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, strawberry contains more pantothenic acid and folate.
| Raisins | Strawberries | |
|---|---|---|
| Thiamin | 0.112 MG | 0.024 MG |
| Riboflavin | 0.182 MG | 0.022 MG |
| Niacin | 1.114 MG | 0.386 MG |
| Pantothenic acid | 0.045 MG | 0.125 MG |
| Vitamin B6 | 0.188 MG | 0.047 MG |
| Folate | 3 UG | 24 UG |
Minerals
calcium
Raisin has 75% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and raisin has 28mg of calcium.
iron
Raisin is a great source of iron and it has 532% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and raisin has 2.6mg of iron.
potassium
Raisin is an excellent source of potassium and it has 439% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and raisin has 825mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raisins and strawberries contain significant amounts of alpha linoleic acid (ALA).
| Raisins | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.065 G |
| Total | 0.037 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, both raisins and strawberries contain significant amounts of linoleic acid.
| Raisins | Strawberries | |
|---|---|---|
| linoleic acid | 0.122 G | 0.09 G |
| Total | 0.122 G | 0.09 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: Raisins (Raisins, seeded) and Strawberries (Strawberries, raw) .
Raisins g
()
|
Daily Values (%) |
Strawberries 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 strawberries or raisins contain more calories in 100 grams?Raisin is high in calories and strawberry has 90% less calories than raisin - strawberry has 32 calories in 100g and raisin has 296 calories.
Does strawberries or raisins have more carbohydrates?
By weight, raisin is high in carbohydrates and strawberry has 90% fewer carbohydrates than raisin - strawberry has 7.7g of carbs for 100g and raisin has 78.5g of carbohydrates.
Does strawberries or raisins contain more potassium?
Raisin is a rich source of potassium and it has 440% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and raisin has 825mg of potassium.