Raisins vs. White Sugar
Nutrition comparison of Raisins and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and white sugar:
- Both raisins and white sugar are high in calories and carbohydrates.
- Raisin has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Raisins (Raisins, seeded) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and white sugar are high in calories. White sugar has 31% more calories than raisin - raisin has 296 calories per 100 grams and white sugar has 387 calories.
For macronutrient ratios, raisins is lighter in carbs and similar to white sugar for protein and fat. Raisins has a macronutrient ratio of 3:95:2 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | White Sugar | |
|---|---|---|
| Protein | 3% | ~ |
| Carbohydrates | 95% | 100% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both raisins and white sugar are high in carbohydrates. White sugar has 27% more carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and white sugar has 100g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has more dietary fiber than white sugar - raisin has 6.8g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and raisin has less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has more protein than white sugar - raisin has 2.5g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both raisins and white sugar are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Raisin has more Vitamin C than white sugar - raisin has 5.4mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Raisins | White Sugar | |
|---|---|---|
| Thiamin | 0.112 MG | ~ |
| Riboflavin | 0.182 MG | 0.019 MG |
| Niacin | 1.114 MG | ~ |
| Pantothenic acid | 0.045 MG | ~ |
| Vitamin B6 | 0.188 MG | ~ |
| Folate | 3 UG | ~ |
Minerals
calcium
Raisin has 27 times more calcium than white sugar - raisin has 28mg of calcium per 100 grams and white sugar has 1mg of calcium.
iron
Raisin is a great source of iron and it has 50 times more iron than white sugar - raisin has 2.6mg of iron per 100 grams and white sugar has 0.05mg of iron.
potassium
Raisin is an excellent source of potassium and it has 411 times more potassium than white sugar - raisin has 825mg of potassium per 100 grams and white sugar has 2mg of potassium.
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 White Sugar (Sugar, granulated) .
Raisins g
()
|
Daily Values (%) |
White Sugar 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 sugar contain more calories in 100 grams?Both raisins and white sugar are high in calories. White sugar has 30% more calories than raisin - raisin has 296 calories in 100g and white sugar has 387 calories.
Does raisins or white sugar have more carbohydrates?
By weight, both raisins and white sugar are high in carbohydrates. white sugar has 30% more carbohydrates than raisin - raisin has 78.5g of carbs for 100g and white sugar has 100g of carbohydrates.
Does raisins or white sugar contain more potassium?
Raisin is a rich source of potassium and it has 411 times more potassium than white sugar - raisin has 825mg of potassium in 100 grams and white sugar has 2mg of potassium.