Raisins vs. Kale
Nutrition comparison of Raisins and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and kale:
- Both raisins and kale are high in dietary fiber and potassium.
- Kale has more pantothenic acid and folate.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
- Raisin is a great source of iron.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and kale has 88% less calories than raisin - raisin has 296 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, raisins is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Raisins has a macronutrient ratio of 3:95:2 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Kale | |
|---|---|---|
| Protein | 3% | 28% |
| Carbohydrates | 95% | 41% |
| Fat | 2% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and kale has 94% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and kale has 4.4g of carbohydrates.
dietary fiber
Both raisins and kale are high in dietary fiber. Raisin has 66% more dietary fiber than kale - raisin has 6.8g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.
sugar
Kale and raisins contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and kale contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Both raisins and kale are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 16 times more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and kale has 93.4mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than raisin - kale has 241ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than raisin - kale has 0.66mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than raisin - kale has 389.6ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Kale has more pantothenic acid and folate. Both raisins and kale contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Raisins | Kale | |
|---|---|---|
| Thiamin | 0.112 MG | 0.113 MG |
| Riboflavin | 0.182 MG | 0.347 MG |
| Niacin | 1.114 MG | 1.18 MG |
| Pantothenic acid | 0.045 MG | 0.37 MG |
| Vitamin B6 | 0.188 MG | 0.147 MG |
| Folate | 3 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 807% more calcium than raisin - raisin has 28mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Raisin is a great source of iron and it has 62% more iron than kale - raisin has 2.6mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Both raisins and kale are high in potassium. Raisin has 137% more potassium than kale - raisin has 825mg of potassium per 100 grams and kale has 348mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Raisins | Kale | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.378 G |
| Total | 0.037 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than raisin per 100 grams.
| Raisins | Kale | |
|---|---|---|
| linoleic acid | 0.122 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.122 G | 0.294 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.
Raisins g
()
|
Daily Values (%) |
Kale 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 kale contain more calories in 100 grams?Raisin is high in calories and kale has 90% less calories than raisin - raisin has 296 calories in 100g and kale has 35 calories.
Does raisins or kale have more carbohydrates?
By weight, raisin is high in carbohydrates and kale has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and kale has 4.4g of carbohydrates.
Does raisins or kale contain more calcium?
Kale is a rich source of calcium and it has 810% more calcium than raisin - raisin has 28mg of calcium in 100 grams and kale has 254mg of calcium.
Does raisins or kale contain more potassium?
Both raisins and kale are high in potassium. Raisin has 140% more potassium than kale - raisin has 825mg of potassium in 100 grams and kale has 348mg of potassium.