Raisins vs. Sweet Potatoes
Nutrition comparison of Raisins and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and sweet potatoes:
- Both raisins and sweet potatoes are high in dietary fiber and potassium.
- Raisin has more riboflavin, however, sweet potato contains more pantothenic acid and folate.
- Raisin is a great source of iron.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and sweet potato has 71% less calories than raisin - raisin has 296 calories per 100 grams and sweet potato has 86 calories.
For macronutrient ratios, raisins is lighter in protein and similar to sweet potatoes for carbs and fat. Raisins has a macronutrient ratio of 3:95:2 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Sweet Potatoes | |
|---|---|---|
| Protein | 3% | 7% |
| Carbohydrates | 95% | 92% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and sweet potato has 74% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and sweet potato has 20.1g of carbohydrates.
dietary fiber
Both raisins and sweet potatoes are high in dietary fiber. Raisin has 127% more dietary fiber than sweet potato - raisin has 6.8g of dietary fiber per 100 grams and sweet potato has 3g of dietary fiber.
sugar
Raisin has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and sweet potatoes contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and sweet potato has 1.6g of protein.
Fat
saturated fat
Both raisins and sweet potatoes are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and sweet potato has 0.02g of saturated fat.
Vitamins
Vitamin C
Raisin has 125% more Vitamin C than sweet potato - raisin has 5.4mg of Vitamin C per 100 grams and sweet potato has 2.4mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than raisin - sweet potato has 709ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Sweet potatoes and raisins contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Sweet potatoes and raisins contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more riboflavin, however, sweet potato contains more pantothenic acid and folate. Both raisins and sweet potatoes contain significant amounts of thiamin, niacin and Vitamin B6.
| Raisins | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.112 MG | 0.078 MG |
| Riboflavin | 0.182 MG | 0.061 MG |
| Niacin | 1.114 MG | 0.557 MG |
| Pantothenic acid | 0.045 MG | 0.8 MG |
| Vitamin B6 | 0.188 MG | 0.209 MG |
| Folate | 3 UG | 11 UG |
Minerals
calcium
Raisins and sweet potatoes contain similar amounts of calcium - raisin has 28mg of calcium per 100 grams and sweet potato has 30mg of calcium.
iron
Raisin is a great source of iron and it has 325% more iron than sweet potato - raisin has 2.6mg of iron per 100 grams and sweet potato has 0.61mg of iron.
potassium
Both raisins and sweet potatoes are high in potassium. Raisin has 145% more potassium than sweet potato - raisin has 825mg of potassium per 100 grams and sweet potato has 337mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Raisins | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.001 G |
| Total | 0.037 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than sweet potato per 100 grams.
| Raisins | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.122 G | 0.013 G |
| Total | 0.122 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Raisins g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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 % |
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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 % |
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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 sweet potatoes contain more calories in 100 grams?Raisin is high in calories and sweet potato has 70% less calories than raisin - raisin has 296 calories in 100g and sweet potato has 86 calories.
Does raisins or sweet potatoes have more carbohydrates?
By weight, raisin is high in carbohydrates and sweet potato has 70% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and sweet potato has 20.1g of carbohydrates.
Does raisins or sweet potatoes contain more potassium?
Both raisins and sweet potatoes are high in potassium. Raisin has 150% more potassium than sweet potato - raisin has 825mg of potassium in 100 grams and sweet potato has 337mg of potassium.