Yogurt vs. Raisins
Nutrition comparison of Yogurt and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and raisins:
- Raisin has 10.7 times less saturated fat than yogurt.
- Raisin has more thiamin, niacin and Vitamin B6, however, yogurt contains more pantothenic acid and Vitamin B12.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and yogurt has 79% less calories than raisin - raisin has 296 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to raisins per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Raisins | |
|---|---|---|
| Protein | 22% | 3% |
| Carbohydrates | 30% | 95% |
| Fat | 48% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and yogurt has 94% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has more dietary fiber than yogurt - raisin has 6.8g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Raisin has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and yogurt contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Raisin has 10.7 times less saturated fat than yogurt - raisin has 0.18g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Raisin has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisin has 980% more Vitamin C than yogurt - raisin has 5.4mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has more Vitamin A than raisin - yogurt has 27ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin D
Yogurt and raisins contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and raisin does not contain significant amounts.
Vitamin E
Yogurt and raisins contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Yogurt and raisins contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, niacin and Vitamin B6, however, yogurt contains more pantothenic acid and Vitamin B12. Both yogurt and raisins contain significant amounts of riboflavin and folate.
| Yogurt | Raisins | |
|---|---|---|
| Thiamin | 0.029 MG | 0.112 MG |
| Riboflavin | 0.142 MG | 0.182 MG |
| Niacin | 0.075 MG | 1.114 MG |
| Pantothenic acid | 0.389 MG | 0.045 MG |
| Vitamin B6 | 0.032 MG | 0.188 MG |
| Folate | 7 UG | 3 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 332% more calcium than raisin - raisin has 28mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Raisin is a great source of iron and it has 50 times more iron than yogurt - raisin has 2.6mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Raisin is an excellent source of potassium and it has 432% more potassium than yogurt - raisin has 825mg of potassium per 100 grams and yogurt has 155mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both yogurt and raisins contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.037 G |
| Total | 0.027 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and raisins contain significant amounts of linoleic acid.
| Yogurt | Raisins | |
|---|---|---|
| linoleic acid | 0.065 G | 0.122 G |
| Total | 0.065 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.
Yogurt 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 yogurt contain more calories in 100 grams?Raisin is high in calories and yogurt has 80% less calories than raisin - raisin has 296 calories in 100g and yogurt has 61 calories.
Does raisins or yogurt have more carbohydrates?
By weight, raisin is high in carbohydrates and yogurt has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does raisins or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 330% more calcium than raisin - raisin has 28mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does raisins or yogurt contain more potassium?
Raisin is a rich source of potassium and it has 430% more potassium than yogurt - raisin has 825mg of potassium in 100 grams and yogurt has 155mg of potassium.