White Bread vs. Raisins
Nutrition comparison of White Bread and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and raisins:
- Both white bread and raisins are high in calories, carbohydrates, dietary fiber and iron.
- Raisin is an excellent source of potassium.
- White bread has more thiamin, niacin, pantothenic acid and folate, however, raisin contains more Vitamin B6.
- White bread is a great source of protein.
- White bread is an excellent source of calcium.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and raisins are high in calories. Raisin has 24% more calories than white bread - white bread has 238 calories per 100 grams and raisin has 296 calories.
For macronutrient ratios, white bread is heavier in protein, much lighter in carbs and heavier in fat compared to raisins per calorie. White bread has a macronutrient ratio of 18:74:8 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Raisins | |
|---|---|---|
| Protein | 18% | 3% |
| Carbohydrates | 74% | 95% |
| Fat | 8% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and raisins are high in carbohydrates. Raisin has 79% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and raisin has 78.5g of carbohydrates.
dietary fiber
Both white bread and raisins are high in dietary fiber. White bread has 35% more dietary fiber than raisin - white bread has 9.2g of dietary fiber per 100 grams and raisin has 6.8g of dietary fiber.
sugar
Raisin has less sugar than white bread - white bread has 5g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
White bread is a great source of protein and it has 323% more protein than raisin - white bread has 10.7g of protein per 100 grams and raisin has 2.5g of protein.
Fat
saturated fat
Both white bread and raisins are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and raisin has 0.18g of saturated fat.
trans fat
Both white bread and raisins are low in trans fat - white bread has 0.03g of trans fat per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisin has more Vitamin C than white bread - raisin has 5.4mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
White bread and raisins contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
White bread has more Vitamin E than raisin - white bread has 0.38mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
White bread has more Vitamin K than raisin - white bread has 7.7ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
White bread has more thiamin, niacin, pantothenic acid and folate, however, raisin contains more Vitamin B6. Both white bread and raisins contain significant amounts of riboflavin.
| White Bread | Raisins | |
|---|---|---|
| Thiamin | 0.51 MG | 0.112 MG |
| Riboflavin | 0.255 MG | 0.182 MG |
| Niacin | 4.455 MG | 1.114 MG |
| Pantothenic acid | 0.455 MG | 0.045 MG |
| Vitamin B6 | 0.08 MG | 0.188 MG |
| Folate | 127 UG | 3 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 23 times more calcium than raisin - white bread has 684mg of calcium per 100 grams and raisin has 28mg of calcium.
iron
Both white bread and raisins are high in iron. White bread has 89% more iron than raisin - white bread has 4.9mg of iron per 100 grams and raisin has 2.6mg of iron.
potassium
Raisin is an excellent source of potassium and it has 550% more potassium than white bread - white bread has 127mg of potassium per 100 grams and raisin has 825mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than raisin per 100 grams.
| White Bread | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.037 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than raisin per 100 grams.
| White Bread | Raisins | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.122 G |
| Total | 0.881 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.
Note: The specific food items compared are: White Bread (Bread, white wheat) and Raisins (Raisins, seeded) .
White Bread 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 white bread or raisins contain more calories in 100 grams?Both white bread and raisins are high in calories. Raisin has 20% more calories than white bread - white bread has 238 calories in 100g and raisin has 296 calories.
Does white bread or raisins have more carbohydrates?
By weight, both white bread and raisins are high in carbohydrates. raisin has 80% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and raisin has 78.5g of carbohydrates.
Does white bread or raisins contain more calcium?
White bread is a rich source of calcium and it has 23 times more calcium than raisin - white bread has 684mg of calcium in 100 grams and raisin has 28mg of calcium.
Does white bread or raisins contain more iron?
Both white bread and raisins are high in iron. White bread has 90% more iron than raisin - white bread has 4.9mg of iron in 100 grams and raisin has 2.6mg of iron.
Does white bread or raisins contain more potassium?
Raisin is a rich source of potassium and it has 550% more potassium than white bread - white bread has 127mg of potassium in 100 grams and raisin has 825mg of potassium.