Raisins vs. Raspberries
Nutrition comparison of Raisins and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and raspberries:
- Both raspberries and raisins are high in dietary fiber.
- Raisin has more thiamin, riboflavin and Vitamin B6, however, raspberry contains more pantothenic acid and folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of potassium.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and raspberry has 82% less calories than raisin - raspberry has 52 calories per 100 grams and raisin has 296 calories.
For macronutrient ratios, raisins is lighter in protein, heavier in carbs and lighter in fat compared to raspberries per calorie. Raisins has a macronutrient ratio of 3:95:2 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Raspberries | |
|---|---|---|
| Protein | 3% | 8% |
| Carbohydrates | 95% | 82% |
| Fat | 2% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and raspberry has 85% less carbohydrates than raisin - raspberry has 11.9g of total carbs per 100 grams and raisin has 78.5g of carbohydrates.
dietary fiber
Both raspberries and raisins are high in dietary fiber. Raspberry is very similar to raspberry for dietary fiber - raspberry has 6.5g of dietary fiber per 100 grams and raisin has 6.8g of dietary fiber.
sugar
Raisin has less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raspberries and raisins contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and raisin has 2.5g of protein.
Fat
saturated fat
Both raspberries and raisins are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and raisin has 0.18g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 385% more Vitamin C than raisin - raspberry has 26.2mg of Vitamin C per 100 grams and raisin has 5.4mg of Vitamin C.
Vitamin A
Raspberries and raisins contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Raspberry has more Vitamin E than raisin - raspberry has 0.87mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Raspberry has more Vitamin K than raisin - raspberry has 7.8ug 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, raspberry contains more pantothenic acid and folate. Both raisins and raspberries contain significant amounts of niacin.
| Raisins | Raspberries | |
|---|---|---|
| Thiamin | 0.112 MG | 0.032 MG |
| Riboflavin | 0.182 MG | 0.038 MG |
| Niacin | 1.114 MG | 0.598 MG |
| Pantothenic acid | 0.045 MG | 0.329 MG |
| Vitamin B6 | 0.188 MG | 0.055 MG |
| Folate | 3 UG | 21 UG |
Minerals
calcium
Raspberries and raisins contain similar amounts of calcium - raspberry has 25mg of calcium per 100 grams and raisin has 28mg of calcium.
iron
Raisin is a great source of iron and it has 275% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and raisin has 2.6mg of iron.
potassium
Raisin is an excellent source of potassium and it has 446% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and raisin has 825mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Raisins | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.126 G |
| Total | 0.037 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than raisin per 100 grams.
| Raisins | Raspberries | |
|---|---|---|
| linoleic acid | 0.122 G | 0.249 G |
| Total | 0.122 G | 0.249 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: Raisins (Raisins, seeded) and Raspberries (Raspberries, raw) .
Raisins g
()
|
Daily Values (%) |
Raspberries g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raspberries or raisins contain more calories in 100 grams?Raisin is high in calories and raspberry has 80% less calories than raisin - raspberry has 52 calories in 100g and raisin has 296 calories.
Does raspberries or raisins have more carbohydrates?
By weight, raisin is high in carbohydrates and raspberry has 90% fewer carbohydrates than raisin - raspberry has 11.9g of carbs for 100g and raisin has 78.5g of carbohydrates.
Does raspberries or raisins contain more potassium?
Raisin is a rich source of potassium and it has 450% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and raisin has 825mg of potassium.