Raisins vs. Carrots
Nutrition comparison of Raisins and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and carrots:
- Both raisins and carrots are high in dietary fiber and potassium.
- Carrot is an excellent source of Vitamin A.
- Raisin has more riboflavin, however, carrot contains more pantothenic acid and folate.
- Raisin is a great source of iron.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and carrot has 86% less calories than raisin - raisin has 296 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, raisins is lighter in protein, heavier in carbs and similar to carrots for fat. Raisins has a macronutrient ratio of 3:95:2 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Carrots | |
|---|---|---|
| Protein | 3% | 9% |
| Carbohydrates | 95% | 87% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and carrot has 88% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both raisins and carrots are high in dietary fiber. Raisin has 143% more dietary fiber than carrot - raisin has 6.8g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Raisin has less sugar than carrot - carrot has 4.7g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and carrots contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both raisins and carrots are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Raisins and carrots contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than raisin - carrot has 835ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Carrot has more Vitamin E than raisin - carrot has 0.66mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Carrot has more Vitamin K than raisin - carrot has 13.2ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more riboflavin, however, carrot contains more pantothenic acid and folate. Both raisins and carrots contain significant amounts of thiamin, niacin and Vitamin B6.
| Raisins | Carrots | |
|---|---|---|
| Thiamin | 0.112 MG | 0.066 MG |
| Riboflavin | 0.182 MG | 0.058 MG |
| Niacin | 1.114 MG | 0.983 MG |
| Pantothenic acid | 0.045 MG | 0.273 MG |
| Vitamin B6 | 0.188 MG | 0.138 MG |
| Folate | 3 UG | 19 UG |
Minerals
calcium
Raisins and carrots contain similar amounts of calcium - raisin has 28mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Raisin is a great source of iron and it has 763% more iron than carrot - raisin has 2.6mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both raisins and carrots are high in potassium. Raisin has 158% more potassium than carrot - raisin has 825mg of potassium per 100 grams and carrot has 320mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Raisins | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.002 G |
| Total | 0.037 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both raisins and carrots contain significant amounts of linoleic acid.
| Raisins | Carrots | |
|---|---|---|
| linoleic acid | 0.122 G | 0.1 G |
| Total | 0.122 G | 0.1 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 (%) |
Carrots 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 carrots contain more calories in 100 grams?Raisin is high in calories and carrot has 90% less calories than raisin - raisin has 296 calories in 100g and carrot has 41 calories.
Does raisins or carrots have more carbohydrates?
By weight, raisin is high in carbohydrates and carrot has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does raisins or carrots contain more potassium?
Both raisins and carrots are high in potassium. Raisin has 160% more potassium than carrot - raisin has 825mg of potassium in 100 grams and carrot has 320mg of potassium.