Raisins vs. Pork
Nutrition comparison of Raisins and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and pork:
- Both pork and raisins are high in calories and potassium.
- Pork has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Pork is an excellent source of protein.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and raisins are high in calories. Pork is very similar to raisin for calories - pork has 297 calories per 100 grams and raisin has 296 calories.
For macronutrient ratios, raisins is much lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Raisins has a macronutrient ratio of 3:95:2 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Pork | |
|---|---|---|
| Protein | 3% | 36% |
| Carbohydrates | 95% | ~ |
| Fat | 2% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and pork has less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Raisin is an excellent source of dietary fiber and it has more dietary fiber than pork - raisin has 6.8g of dietary fiber per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 919% more protein than raisin - pork has 25.7g of protein per 100 grams and raisin has 2.5g of protein.
Fat
saturated fat
Pork is high in saturated fat and raisin has 98% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and raisin has 0.18g of saturated fat.
cholesterol
Raisin has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisin has 671% more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and raisin has 5.4mg of Vitamin C.
Vitamin A
Pork and raisins contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than raisin - pork has 21iu of Vitamin D per 100 grams and raisin does not contain significant amounts.
Vitamin E
Pork and raisins contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Pork has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both raisins and pork contain significant amounts of riboflavin and folate.
| Raisins | Pork | |
|---|---|---|
| Thiamin | 0.112 MG | 0.706 MG |
| Riboflavin | 0.182 MG | 0.22 MG |
| Niacin | 1.114 MG | 4.206 MG |
| Pantothenic acid | 0.045 MG | 0.52 MG |
| Vitamin B6 | 0.188 MG | 0.391 MG |
| Folate | 3 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Pork and raisins contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and raisin has 28mg of calcium.
iron
Raisin is a great source of iron and it has 101% more iron than pork - pork has 1.3mg of iron per 100 grams and raisin has 2.6mg of iron.
potassium
Both pork and raisins are high in potassium. Raisin has 128% more potassium than pork - pork has 362mg of potassium per 100 grams and raisin has 825mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raisins and pork contain significant amounts of alpha linoleic acid (ALA).
| Raisins | Pork | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.07 G |
| Total | 0.037 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than raisin per 100 grams.
| Raisins | Pork | |
|---|---|---|
| linoleic acid | 0.122 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.122 G | 1.72 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 (%) |
Cooked Pork 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 pork or raisins contain more calories in 100 grams?Both pork and raisins are high in calories. Pork is quite similar to raisin for calories - pork has 297 calories in 100g and raisin has 296 calories.
Is pork or raisins better for protein?
Pork is a fantastic source of protein and it has 920% more protein than raisin - pork has 25.7g of protein per 100 grams and raisin has 2.5g of protein.
Does raisins or pork have more carbohydrates?
By weight, raisin is high in carbohydrates and pork has fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and pork has no carbs..
Does pork or raisins contain more potassium?
Both pork and raisins are high in potassium. Raisin has 130% more potassium than pork - pork has 362mg of potassium in 100 grams and raisin has 825mg of potassium.