Apple vs. Raisins

Nutrition comparison of Apple and Raisins


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

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

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

  • Both raisins and apple are high in dietary fiber.
  • Raisin has more thiamin, riboflavin, niacin and Vitamin B6.
  • Raisin is a great source of iron.
  • Raisin is an excellent source of potassium.
Detailed nutritional comparison of apple 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Raisins src

Calories and Carbs

calories

Raisin is high in calories and apple has 82% less calories than raisin - raisin has 296 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is similar to raisins for protein, carbs and fat. Apple has a macronutrient ratio of 2:96:3 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Raisins
Protein 2% 3%
Carbohydrates 96% 95%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Raisin is high in carbohydrates and apple has 82% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Both raisins and apple are high in dietary fiber. Raisin has 183% more dietary fiber than apple - raisin has 6.8g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Raisin has less sugar than apple - apple has 10.4g of sugar per 100 grams and raisin does not contain significant amounts.

Protein

protein

Raisin has 869% more protein than apple - raisin has 2.5g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both raisins and apple are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Raisins and apple contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Apple and raisins contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and raisin does not contain significant amounts.

Vitamin E

Apple and raisins contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and raisin does not contain significant amounts.

Vitamin K

Apple and raisins contain similar amounts of Vitamin K - apple has 2.2ug 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. Both apple and raisins contain significant amounts of pantothenic acid and folate.

Apple Raisins
Thiamin 0.017 MG 0.112 MG
Riboflavin 0.026 MG 0.182 MG
Niacin 0.091 MG 1.114 MG
Pantothenic acid 0.061 MG 0.045 MG
Vitamin B6 0.041 MG 0.188 MG
Folate 3 UG 3 UG

Minerals

calcium

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

iron

Raisin is a great source of iron and it has 20 times more iron than apple - raisin has 2.6mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Raisin is an excellent source of potassium and it has 671% more potassium than apple - raisin has 825mg of potassium per 100 grams and apple has 107mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than apple per 100 grams.

Apple Raisins
alpha linoleic acid 0.009 G 0.037 G
Total 0.009 G 0.037 G

omega 6s

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

Apple Raisins
linoleic acid 0.043 G 0.122 G
Total 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Raisins (Raisins, seeded) .

Apple 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 apple contain more calories in 100 grams?
Raisin is high in calories and apple has 80% less calories than raisin - raisin has 296 calories in 100g and apple has 52 calories.

Does raisins or apple have more carbohydrates?
By weight, raisin is high in carbohydrates and apple has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and apple has 13.8g of carbohydrates.

Does raisins or apple contain more potassium?
Raisin is a rich source of potassium and it has 670% more potassium than apple - raisin has 825mg of potassium in 100 grams and apple has 107mg of potassium.