White Rice vs. Raisins
Nutrition comparison of Cooked White Rice and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and raisins:
- Both raisins and white rice are high in calories.
- Raisin has more riboflavin and Vitamin B6, however, white rice contains more pantothenic acid and folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and white rice are high in calories. Raisin has 128% more calories than white rice - raisin has 296 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is heavier in protein, lighter in carbs and similar to raisins for fat. White rice has a macronutrient ratio of 8:91:2 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Raisins | |
|---|---|---|
| Protein | 8% | 3% |
| Carbohydrates | 91% | 95% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and white rice has 64% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 21 times more dietary fiber than white rice - raisin has 6.8g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
Protein
protein
Raisins and white rice contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Both raisins and white rice are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
Vitamins
Vitamin C
Raisin has more Vitamin C than white rice - raisin has 5.4mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Raisin has more riboflavin and Vitamin B6, however, white rice contains more pantothenic acid and folate. Both white rice and raisins contain significant amounts of thiamin and niacin.
| White Rice | Raisins | |
|---|---|---|
| Thiamin | 0.167 MG | 0.112 MG |
| Riboflavin | 0.016 MG | 0.182 MG |
| Niacin | 1.835 MG | 1.114 MG |
| Pantothenic acid | 0.411 MG | 0.045 MG |
| Vitamin B6 | 0.05 MG | 0.188 MG |
| Folate | 58 UG | 3 UG |
Minerals
calcium
Raisin has 833% more calcium than white rice - raisin has 28mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
Raisin is a great source of iron and it has 74% more iron than white rice - raisin has 2.6mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Raisin is an excellent source of potassium and it has 27 times more potassium than white rice - raisin has 825mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.037 G |
| Total | 0.01 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than white rice per 100 grams.
| White Rice | Raisins | |
|---|---|---|
| linoleic acid | 0.046 G | 0.122 G |
| Total | 0.046 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 Rice (Rice, white, medium-grain, enriched, cooked) and Raisins (Raisins, seeded) .
Cooked White Rice 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 raisins or white rice contain more calories in 100 grams?Both raisins and white rice are high in calories. Raisin has 130% more calories than white rice - raisin has 296 calories in 100g and white rice has 130 calories.
Does raisins or white rice have more carbohydrates?
By weight, raisin is high in carbohydrates and white rice has 60% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and white rice has 28.6g of carbohydrates.
Does raisins or white rice contain more potassium?
Raisin is a rich source of potassium and it has 27 times more potassium than white rice - raisin has 825mg of potassium in 100 grams and white rice has 29mg of potassium.