Raisins vs. Tomato
Nutrition comparison of Raisins and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and tomato:
- Both raisins and tomato are high in potassium.
- Raisin has more thiamin, riboflavin and Vitamin B6, however, tomato contains more folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and tomato has 94% less calories than raisin - raisin has 296 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, raisins is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Raisins has a macronutrient ratio of 3:95:2 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Tomato | |
|---|---|---|
| Protein | 3% | 17% |
| Carbohydrates | 95% | 75% |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and tomato has 95% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 467% more dietary fiber than tomato - raisin has 6.8g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Raisin has less sugar than tomato - tomato has 2.6g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 186% more protein than tomato - raisin has 2.5g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both raisins and tomato are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 154% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has more Vitamin A than raisin - tomato has 42ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Tomato has more Vitamin E than raisin - tomato has 0.54mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Tomato has more Vitamin K than raisin - tomato has 7.9ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin and Vitamin B6, however, tomato contains more folate. Both raisins and tomato contain significant amounts of niacin and pantothenic acid.
| Raisins | Tomato | |
|---|---|---|
| Thiamin | 0.112 MG | 0.037 MG |
| Riboflavin | 0.182 MG | 0.019 MG |
| Niacin | 1.114 MG | 0.594 MG |
| Pantothenic acid | 0.045 MG | 0.089 MG |
| Vitamin B6 | 0.188 MG | 0.08 MG |
| Folate | 3 UG | 15 UG |
Minerals
calcium
Raisin has 180% more calcium than tomato - raisin has 28mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Raisin is a great source of iron and it has 859% more iron than tomato - raisin has 2.6mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both raisins and tomato are high in potassium. Raisin has 248% more potassium than tomato - raisin has 825mg of potassium per 100 grams and tomato has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Raisins | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.003 G |
| Total | 0.037 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both raisins and tomato contain significant amounts of linoleic acid.
| Raisins | Tomato | |
|---|---|---|
| linoleic acid | 0.122 G | 0.08 G |
| Total | 0.122 G | 0.08 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.
Raisins g
()
|
Daily Values (%) |
Tomato 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 tomato contain more calories in 100 grams?Raisin is high in calories and tomato has 90% less calories than raisin - raisin has 296 calories in 100g and tomato has 18 calories.
Does raisins or tomato have more carbohydrates?
By weight, raisin is high in carbohydrates and tomato has 100% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does raisins or tomato contain more potassium?
Both raisins and tomato are high in potassium. Raisin has 250% more potassium than tomato - raisin has 825mg of potassium in 100 grams and tomato has 237mg of potassium.