Cherries vs. Raisins
Nutrition comparison of Cherries and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and raisins:
- Both raisins and cherries are high in dietary fiber and potassium.
- Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, cherry contains more pantothenic acid.
- Raisin is a great source of iron.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and cherry has 79% less calories than raisin - raisin has 296 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is lighter in carbs and similar to raisins for protein and fat. Cherries has a macronutrient ratio of 6:91:3 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Raisins | |
|---|---|---|
| Protein | 6% | 3% |
| Carbohydrates | 91% | 95% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and cherry has 80% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Both raisins and cherries are high in dietary fiber. Raisin has 224% more dietary fiber than cherry - raisin has 6.8g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Raisin has less sugar than cherry - cherry has 12.8g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and cherries contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both raisins and cherries are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Raisins and cherries contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Cherries and raisins contain similar amounts of Vitamin A - cherry has 3ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Cherries and raisins contain similar amounts of Vitamin E - cherry has 0.07mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Cherries and raisins contain similar amounts of Vitamin K - cherry has 2.1ug 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, cherry contains more pantothenic acid. Both cherries and raisins contain significant amounts of folate.
| Cherries | Raisins | |
|---|---|---|
| Thiamin | 0.027 MG | 0.112 MG |
| Riboflavin | 0.033 MG | 0.182 MG |
| Niacin | 0.154 MG | 1.114 MG |
| Pantothenic acid | 0.199 MG | 0.045 MG |
| Vitamin B6 | 0.049 MG | 0.188 MG |
| Folate | 4 UG | 3 UG |
Minerals
calcium
Raisin has 115% more calcium than cherry - raisin has 28mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Raisin is a great source of iron and it has 619% more iron than cherry - raisin has 2.6mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both raisins and cherries are high in potassium. Raisin has 272% more potassium than cherry - raisin has 825mg of potassium per 100 grams and cherry has 222mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cherries and raisins contain significant amounts of alpha linoleic acid (ALA).
| Cherries | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.037 G |
| Total | 0.026 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than cherry per 100 grams.
| Cherries | Raisins | |
|---|---|---|
| linoleic acid | 0.027 G | 0.122 G |
| Total | 0.027 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.
Cherries g
()
|
Daily Values (%) |
Raisins g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 cherries contain more calories in 100 grams?Raisin is high in calories and cherry has 80% less calories than raisin - raisin has 296 calories in 100g and cherry has 63 calories.
Does raisins or cherries have more carbohydrates?
By weight, raisin is high in carbohydrates and cherry has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and cherry has 16g of carbohydrates.
Does raisins or cherries contain more potassium?
Both raisins and cherries are high in potassium. Raisin has 270% more potassium than cherry - raisin has 825mg of potassium in 100 grams and cherry has 222mg of potassium.