Orange vs. Raisins

Nutrition comparison of Orange and Raisins


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of orange versus raisins (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in orange and raisins:

  • Both raisins and orange are high in dietary fiber.
  • Orange is a great source of calcium.
  • Orange is an excellent source of Vitamin C.
  • Raisin has more riboflavin, niacin and Vitamin B6, however, orange contains more pantothenic acid and folate.
  • Raisin is a great source of iron.
  • Raisin is an excellent source of potassium.
Detailed nutritional comparison of orange 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: Orange (Oranges, raw, Florida) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.


Image of Orange src
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Calories and Carbs

calories

Raisin is high in calories and orange has 84% less calories than raisin - raisin has 296 calories per 100 grams and orange has 46 calories.

For macronutrient ratios, orange is lighter in carbs and similar to raisins for protein and fat. Orange has a macronutrient ratio of 6:91:4 and for raisins, 3:96:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Raisins
Protein 6% 3%
Carbohydrates 91% 96%
Fat 4% 1%
Alcohol ~ ~

carbohydrates

Raisin is high in carbohydrates and orange has 85% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and orange has 11.5g of carbohydrates.

dietary fiber

Both raisins and orange are high in dietary fiber. Raisin has 183% more dietary fiber than orange - raisin has 6.8g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.

sugar

Raisin has less sugar than orange - orange has 9.1g of sugar per 100 grams and raisin does not contain significant amounts.

Protein

protein

Raisin has 260% more protein than orange - raisin has 2.5g of protein per 100 grams and orange has 0.7g of protein.

Fat

saturated fat

Both raisins and orange are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and orange has 0.03g of saturated fat.

Vitamins

Vitamin C

Orange is an excellent source of Vitamin C and it has 733% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.

Vitamin A

Orange has more Vitamin A than raisin - orange has 11ug of Vitamin A per 100 grams and raisin does not contain significant amounts.

Vitamin E

Orange and raisins contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and raisin does not contain significant amounts.

The B Vitamins

Raisin has more riboflavin, niacin and Vitamin B6, however, orange contains more pantothenic acid and folate. Both orange and raisins contain significant amounts of thiamin.

Orange Raisins
Thiamin 0.1 MG 0.112 MG
Riboflavin 0.04 MG 0.182 MG
Niacin 0.4 MG 1.114 MG
Pantothenic acid 0.25 MG 0.045 MG
Vitamin B6 0.051 MG 0.188 MG
Folate 17 UG 3 UG

Minerals

calcium

Orange is a great source of calcium and it has 54% more calcium than raisin - raisin has 28mg of calcium per 100 grams and orange has 43mg of calcium.

iron

Raisin is a great source of iron and it has 27 times more iron than orange - raisin has 2.6mg of iron per 100 grams and orange has 0.09mg of iron.

potassium

Raisin is an excellent source of potassium and it has 388% more potassium than orange - raisin has 825mg of potassium per 100 grams and orange has 169mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than orange per 100 grams.

Orange 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 orange per 100 grams.

Orange Raisins
linoleic acid 0.031 G 0.122 G
Total 0.031 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 Orange or Raisins .

Note: The specific food items compared are: Orange (Oranges, raw, Florida) and Raisins (Raisins, seeded) .

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FAQ

Does raisins or orange contain more calories in 100 grams?
Raisin is high in calories and orange has 80% less calories than raisin - raisin has 296 calories in 100g and orange has 46 calories.

Does raisins or orange have more carbohydrates?
By weight, raisin is high in carbohydrates and orange has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and orange has 11.5g of carbohydrates.

Does raisins or orange contain more potassium?
Raisin is a rich source of potassium and it has 390% more potassium than orange - raisin has 825mg of potassium in 100 grams and orange has 169mg of potassium.