Egg vs. Raisins

Nutrition comparison of Egg and Raisins


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg versus raisins (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg and raisins:

  • Both raisins and egg are high in calories.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A and protein.
  • For omega-3 fatty acids, egg has more dha than raisin.
  • Raisin has 16.5 times less saturated fat than egg.
  • Raisin has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, folate and Vitamin B12.
  • Raisin is a great source of iron.
  • Raisin is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of egg and raisins is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Raisins src

Calories and Carbs

calories

Both raisins and egg are high in calories. Raisin has 107% more calories than egg - raisin has 296 calories per 100 grams and egg has 143 calories.

For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to raisins per calorie. Egg has a macronutrient ratio of 36:2:62 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Raisins
Protein 36% 3%
Carbohydrates 2% 95%
Fat 62% 2%
Alcohol ~ ~

carbohydrates

Raisin is high in carbohydrates and egg has 99% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and egg has 0.72g of carbohydrates.

dietary fiber

Raisin is an excellent source of dietary fiber and it has more dietary fiber than egg - raisin has 6.8g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Egg and raisins contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and raisin does not contain significant amounts.

Protein

protein

Egg is an excellent source of protein and it has 398% more protein than raisin - raisin has 2.5g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

Raisin has 16.5 times less saturated fat than egg - raisin has 0.18g of saturated fat per 100 grams and egg has 3.1g of saturated fat.

trans fat

Both egg and raisins are low in trans fat - egg has 0.04g of trans fat per 100 grams and raisin does not contain significant amounts.

cholesterol

Egg is high in cholesterol and raisin has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and raisin does not contain significant amounts.

Vitamins

Vitamin C

Raisin has more Vitamin C than egg - raisin has 5.4mg of Vitamin C per 100 grams and egg does not contain significant amounts.

Vitamin A

Egg is an excellent source of Vitamin A and it has more Vitamin A than raisin - egg has 160ug of Vitamin A per 100 grams and raisin does not contain significant amounts.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than raisin - egg has 82iu of Vitamin D per 100 grams and raisin does not contain significant amounts.

Vitamin E

Egg has more Vitamin E than raisin - egg has 1.1mg of Vitamin E per 100 grams and raisin does not contain significant amounts.

Vitamin K

Egg and raisins contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and raisin does not contain significant amounts.

The B Vitamins

Raisin has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, folate and Vitamin B12. Both egg and raisins contain significant amounts of Vitamin B6.

Egg Raisins
Thiamin 0.04 MG 0.112 MG
Riboflavin 0.457 MG 0.182 MG
Niacin 0.075 MG 1.114 MG
Pantothenic acid 1.533 MG 0.045 MG
Vitamin B6 0.17 MG 0.188 MG
Folate 47 UG 3 UG
Vitamin B12 0.89 UG ~

Minerals

calcium

Egg is a great source of calcium and it has 100% more calcium than raisin - raisin has 28mg of calcium per 100 grams and egg has 56mg of calcium.

iron

Raisin is a great source of iron and it has 48% more iron than egg - raisin has 2.6mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

Raisin is an excellent source of potassium and it has 498% more potassium than egg - raisin has 825mg of potassium per 100 grams and egg has 138mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg has more DHA than raisin per 100 grams. Both egg and raisins contain significant amounts of alpha linoleic acid (ALA).

Egg Raisins
alpha linoleic acid 0.048 G 0.037 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 0.037 G

omega 6s

Comparing omega-6 fatty acids, egg has more linoleic acid than raisin per 100 grams.

Egg Raisins
other omega 6 0.022 G ~
linoleic acid 1.555 G 0.122 G
Total 1.577 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: Egg (Egg, whole, raw, fresh) and Raisins (Raisins, seeded) .

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FAQ

Does raisins or egg contain more calories in 100 grams?
Both raisins and egg are high in calories. Raisin has 110% more calories than egg - raisin has 296 calories in 100g and egg has 143 calories.

Is raisins or egg better for protein?
Egg is a fantastic source of protein and it has 400% more protein than raisin - raisin has 2.5g of protein per 100 grams and egg has 12.6g of protein.

Does raisins or egg have more carbohydrates?
By weight, raisin is high in carbohydrates and egg has 100% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and egg has 0.72g of carbohydrates.

Does raisins or egg contain more potassium?
Raisin is a rich source of potassium and it has 500% more potassium than egg - raisin has 825mg of potassium in 100 grams and egg has 138mg of potassium.

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