Grapes vs. Raisins
Nutrition comparison of Grapes and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and raisins:
- Raisin has more riboflavin and niacin.
- Raisin has signficantly less sugar than grape.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and grape has 77% less calories than raisin - raisin has 296 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is similar to raisins for protein, carbs and fat. Grapes has a macronutrient ratio of 4:95:2 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Raisins | |
|---|---|---|
| Protein | 4% | 3% |
| Carbohydrates | 95% | 95% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and grape has 77% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 656% more dietary fiber than grape - raisin has 6.8g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Raisin has signficantly less sugar than grape - grape has 15.5g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 250% more protein than grape - raisin has 2.5g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both raisins and grapes are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Raisins and grapes contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Grapes and raisins contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Grapes and raisins contain similar amounts of Vitamin E - grape has 0.19mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Grape has more Vitamin K than raisin - grape has 14.6ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more riboflavin and niacin. Both grapes and raisins contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Grapes | Raisins | |
|---|---|---|
| Thiamin | 0.069 MG | 0.112 MG |
| Riboflavin | 0.07 MG | 0.182 MG |
| Niacin | 0.188 MG | 1.114 MG |
| Pantothenic acid | 0.05 MG | 0.045 MG |
| Vitamin B6 | 0.086 MG | 0.188 MG |
| Folate | 2 UG | 3 UG |
Minerals
calcium
Raisin has 180% more calcium than grape - raisin has 28mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Raisin is a great source of iron and it has 619% more iron than grape - raisin has 2.6mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Raisin is an excellent source of potassium and it has 332% more potassium than grape - raisin has 825mg of potassium per 100 grams and grape has 191mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.037 G |
| Total | 0.011 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than grape per 100 grams.
| Grapes | Raisins | |
|---|---|---|
| linoleic acid | 0.037 G | 0.122 G |
| Total | 0.037 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.
Grapes 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 grapes contain more calories in 100 grams?Raisin is high in calories and grape has 80% less calories than raisin - raisin has 296 calories in 100g and grape has 69 calories.
Does raisins or grapes have more carbohydrates?
By weight, raisin is high in carbohydrates and grape has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and grape has 18.1g of carbohydrates.
Does raisins or grapes contain more potassium?
Raisin is a rich source of potassium and it has 330% more potassium than grape - raisin has 825mg of potassium in 100 grams and grape has 191mg of potassium.