Whole Milk vs. Raisins
Nutrition comparison of Whole Milk and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and raisins:
- Raisin has 9.4 times less saturated fat than whole milk.
- Raisin has more thiamin, niacin and Vitamin B6, however, whole milk contains more pantothenic acid and Vitamin B12.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
- Whole milk has signficantly more Vitamin D than raisin.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and whole milk has 79% less calories than raisin - raisin has 296 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to raisins per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Raisins | |
|---|---|---|
| Protein | 21% | 3% |
| Carbohydrates | 32% | 95% |
| Fat | 48% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and whole milk has 94% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has more dietary fiber than whole milk - raisin has 6.8g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Raisin has less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and whole milk contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Raisin has 9.4 times less saturated fat than whole milk - raisin has 0.18g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Raisin has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisin has more Vitamin C than whole milk - raisin has 5.4mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has more Vitamin A than raisin - whole milk has 46ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than raisin - whole milk has 51iu of Vitamin D per 100 grams and raisin does not contain significant amounts.
Vitamin E
Whole milk and raisins contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Whole milk and raisins contain similar amounts of Vitamin K - whole milk has 0.3ug 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, whole milk contains more pantothenic acid and Vitamin B12. Both whole milk and raisins contain significant amounts of riboflavin and folate.
| Whole Milk | Raisins | |
|---|---|---|
| Thiamin | 0.046 MG | 0.112 MG |
| Riboflavin | 0.169 MG | 0.182 MG |
| Niacin | 0.089 MG | 1.114 MG |
| Pantothenic acid | 0.373 MG | 0.045 MG |
| Vitamin B6 | 0.036 MG | 0.188 MG |
| Folate | 5 UG | 3 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 304% more calcium than raisin - raisin has 28mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Raisin is a great source of iron and it has 85 times more iron than whole milk - raisin has 2.6mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Raisin is an excellent source of potassium and it has 525% more potassium than whole milk - raisin has 825mg of potassium per 100 grams and whole milk has 132mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Whole Milk | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.037 G |
| Total | 0.075 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, both whole milk and raisins contain significant amounts of linoleic acid.
| Whole Milk | Raisins | |
|---|---|---|
| linoleic acid | 0.12 G | 0.122 G |
| Total | 0.12 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.
Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Raisins (Raisins, seeded) .
Whole Milk 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 whole milk contain more calories in 100 grams?Raisin is high in calories and whole milk has 80% less calories than raisin - raisin has 296 calories in 100g and whole milk has 61 calories.
Does raisins or whole milk have more carbohydrates?
By weight, raisin is high in carbohydrates and whole milk has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does raisins or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 300% more calcium than raisin - raisin has 28mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does raisins or whole milk contain more potassium?
Raisin is a rich source of potassium and it has 530% more potassium than whole milk - raisin has 825mg of potassium in 100 grams and whole milk has 132mg of potassium.