Raisins vs. Spirulina
Nutrition comparison of Raisins and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and spirulina:
- Both raisins and spirulina are high in calories, dietary fiber, iron and potassium.
- Raisin has 13.8 times less saturated fat than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Spirulina has signficantly more Vitamin E than raisin.
- Spirulina is an excellent source of calcium and protein.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and spirulina are high in calories. Raisin is very similar to spirulina for calories - raisin has 296 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, raisins is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Raisins has a macronutrient ratio of 3:95:2 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Spirulina | |
|---|---|---|
| Protein | 3% | 58% |
| Carbohydrates | 95% | 24% |
| Fat | 2% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and spirulina has 70% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both raisins and spirulina are high in dietary fiber. Raisin has 89% more dietary fiber than spirulina - raisin has 6.8g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Raisin has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Spirulina is an excellent source of protein and it has 21 times more protein than raisin - raisin has 2.5g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Raisin has 13.8 times less saturated fat than spirulina - raisin has 0.18g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has 87% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Spirulina has more Vitamin A than raisin - spirulina has 29ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than raisin - spirulina has 5mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Spirulina has more Vitamin K than raisin - spirulina has 25.5ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both raisins and spirulina contain significant amounts of Vitamin B6.
| Raisins | Spirulina | |
|---|---|---|
| Thiamin | 0.112 MG | 2.38 MG |
| Riboflavin | 0.182 MG | 3.67 MG |
| Niacin | 1.114 MG | 12.82 MG |
| Pantothenic acid | 0.045 MG | 3.48 MG |
| Vitamin B6 | 0.188 MG | 0.364 MG |
| Folate | 3 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 329% more calcium than raisin - raisin has 28mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Both raisins and spirulina are high in iron. Spirulina has 1000% more iron than raisin - raisin has 2.6mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both raisins and spirulina are high in potassium. Spirulina has 65% more potassium than raisin - raisin has 825mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Raisins | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.823 G |
| Total | 0.037 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than raisin per 100 grams.
| Raisins | Spirulina | |
|---|---|---|
| linoleic acid | 0.122 G | 1.254 G |
| Total | 0.122 G | 1.254 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.
Raisins g
()
|
Daily Values (%) |
Spirulina 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 spirulina contain more calories in 100 grams?Both raisins and spirulina are high in calories. Raisin is quite similar to spirulina for calories - raisin has 296 calories in 100g and spirulina has 290 calories.
Is raisins or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 21 times more protein than raisin - raisin has 2.5g of protein per 100 grams and spirulina has 57.5g of protein.
Does raisins or spirulina have more carbohydrates?
By weight, raisin is high in carbohydrates and spirulina has 70% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does raisins or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 330% more calcium than raisin - raisin has 28mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does raisins or spirulina contain more iron?
Both raisins and spirulina are high in iron. Spirulina has 1000% more iron than raisin - raisin has 2.6mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does raisins or spirulina contain more potassium?
Both raisins and spirulina are high in potassium. Spirulina has 70% more potassium than raisin - raisin has 825mg of potassium in 100 grams and spirulina has 1363mg of potassium.