Plums vs. Raisins

Nutrition comparison of Plums and Raisins


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

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

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

  • Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, plum contains more pantothenic acid.
  • Raisin is a great source of iron.
  • Raisin is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of plums 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: Plums (Plums, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.


Image of Plums src
Image of Raisins src

Calories and Carbs

calories

Raisin is high in calories and plum has 84% less calories than raisin - raisin has 296 calories per 100 grams and plum has 46 calories.

For macronutrient ratios, plums is lighter in carbs and similar to raisins for protein and fat. Plums has a macronutrient ratio of 6:89:5 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Plums Raisins
Protein 6% 3%
Carbohydrates 89% 95%
Fat 5% 2%
Alcohol ~ ~

carbohydrates

Raisin is high in carbohydrates and plum has 85% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and plum has 11.4g of carbohydrates.

dietary fiber

Raisin is an excellent source of dietary fiber and it has 386% more dietary fiber than plum - raisin has 6.8g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.

sugar

Raisin has less sugar than plum - plum has 9.9g of sugar per 100 grams and raisin does not contain significant amounts.

Protein

protein

Raisin has 260% more protein than plum - raisin has 2.5g of protein per 100 grams and plum has 0.7g of protein.

Fat

saturated fat

Both raisins and plums are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and plum has 0.02g of saturated fat.

Vitamins

Vitamin C

Plum has 76% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.

Vitamin A

Plum has more Vitamin A than raisin - plum has 17ug of Vitamin A per 100 grams and raisin does not contain significant amounts.

Vitamin E

Plums and raisins contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and raisin does not contain significant amounts.

Vitamin K

Plum has more Vitamin K than raisin - plum has 6.4ug of Vitamin K per 100 grams and raisin does not contain significant amounts.

The B Vitamins

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

Plums Raisins
Thiamin 0.028 MG 0.112 MG
Riboflavin 0.026 MG 0.182 MG
Niacin 0.417 MG 1.114 MG
Pantothenic acid 0.135 MG 0.045 MG
Vitamin B6 0.029 MG 0.188 MG
Folate 5 UG 3 UG

Minerals

calcium

Raisin has 367% more calcium than plum - raisin has 28mg of calcium per 100 grams and plum has 6mg of calcium.

iron

Raisin is a great source of iron and it has 14 times more iron than plum - raisin has 2.6mg of iron per 100 grams and plum has 0.17mg of iron.

potassium

Raisin is an excellent source of potassium and it has 425% more potassium than plum - raisin has 825mg of potassium per 100 grams and plum has 157mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Plums Raisins
linoleic acid 0.044 G 0.122 G
Total 0.044 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: Plums (Plums, raw) and Raisins (Raisins, seeded) .

Plums g

()
Daily Values (%)

Raisins g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does raisins or plums contain more calories in 100 grams?
Raisin is high in calories and plum has 80% less calories than raisin - raisin has 296 calories in 100g and plum has 46 calories.

Does raisins or plums have more carbohydrates?
By weight, raisin is high in carbohydrates and plum has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and plum has 11.4g of carbohydrates.

Does raisins or plums contain more potassium?
Raisin is a rich source of potassium and it has 430% more potassium than plum - raisin has 825mg of potassium in 100 grams and plum has 157mg of potassium.

Compare Food