Banana vs. Raisins
Nutrition comparison of Banana and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and raisins:
- Both raisins and banana are high in dietary fiber and potassium.
- Raisin has more thiamin and riboflavin, however, banana contains more pantothenic acid and folate.
- Raisin is a great source of iron.
USDA sources for nutritional information: Banana (Bananas, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and banana has 70% less calories than raisin - raisin has 296 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is similar to raisins for protein, carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Raisins | |
|---|---|---|
| Protein | 5% | 3% |
| Carbohydrates | 93% | 95% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and banana has 71% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both raisins and banana are high in dietary fiber. Raisin has 162% more dietary fiber than banana - raisin has 6.8g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Raisin has less sugar than banana - banana has 12.2g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and banana contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both raisins and banana are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 61% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Banana and raisins contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Banana and raisins contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Banana and raisins contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin and riboflavin, however, banana contains more pantothenic acid and folate. Both banana and raisins contain significant amounts of niacin and Vitamin B6.
| Banana | Raisins | |
|---|---|---|
| Thiamin | 0.031 MG | 0.112 MG |
| Riboflavin | 0.073 MG | 0.182 MG |
| Niacin | 0.665 MG | 1.114 MG |
| Pantothenic acid | 0.334 MG | 0.045 MG |
| Vitamin B6 | 0.367 MG | 0.188 MG |
| Folate | 20 UG | 3 UG |
Minerals
calcium
Raisin has 460% more calcium than banana - raisin has 28mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Raisin is a great source of iron and it has 896% more iron than banana - raisin has 2.6mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both raisins and banana are high in potassium. Raisin has 130% more potassium than banana - raisin has 825mg of potassium per 100 grams and banana has 358mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both banana and raisins contain significant amounts of alpha linoleic acid (ALA).
| Banana | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.037 G |
| Total | 0.027 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than banana per 100 grams.
| Banana | Raisins | |
|---|---|---|
| linoleic acid | 0.046 G | 0.122 G |
| Total | 0.046 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.
Banana 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 banana contain more calories in 100 grams?Raisin is high in calories and banana has 70% less calories than raisin - raisin has 296 calories in 100g and banana has 89 calories.
Does raisins or banana have more carbohydrates?
By weight, raisin is high in carbohydrates and banana has 70% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and banana has 22.8g of carbohydrates.
Does raisins or banana contain more potassium?
Both raisins and banana are high in potassium. Raisin has 130% more potassium than banana - raisin has 825mg of potassium in 100 grams and banana has 358mg of potassium.