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.
Detailed nutritional comparison of banana 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: Banana (Bananas, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Raisins src

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, 3:96:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Banana Raisins
Protein 5% 3%
Carbohydrates 93% 96%
Fat 3% 1%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Banana or Raisins .

Note: The specific food items compared are: Banana (Bananas, raw) and Raisins (Raisins, seeded) .

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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.