Quinoa vs. Raisins
Nutrition comparison of Cooked Quinoa and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and raisins:
- Both raisins and quinoa are high in calories and dietary fiber.
- Raisin has more niacin and pantothenic acid, however, quinoa contains more folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of potassium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and quinoa are high in calories. Raisin has 147% more calories than quinoa - raisin has 296 calories per 100 grams and quinoa has 120 calories.
For macronutrient ratios, quinoa is heavier in protein, much lighter in carbs and heavier in fat compared to raisins per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Raisins | |
|---|---|---|
| Protein | 15% | 3% |
| Carbohydrates | 71% | 95% |
| Fat | 15% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and quinoa has 73% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.
dietary fiber
Both raisins and quinoa are high in dietary fiber. Raisin has 143% more dietary fiber than quinoa - raisin has 6.8g of dietary fiber per 100 grams and quinoa has 2.8g of dietary fiber.
sugar
Quinoa and raisins contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Quinoa has 75% more protein than raisin - raisin has 2.5g of protein per 100 grams and quinoa has 4.4g of protein.
Fat
saturated fat
Both raisins and quinoa are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.
Vitamins
Vitamin C
Raisin has more Vitamin C than quinoa - raisin has 5.4mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Quinoa and raisins contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Quinoa has more Vitamin E than raisin - quinoa has 0.63mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more niacin and pantothenic acid, however, quinoa contains more folate. Both quinoa and raisins contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Quinoa | Raisins | |
|---|---|---|
| Thiamin | 0.107 MG | 0.112 MG |
| Riboflavin | 0.11 MG | 0.182 MG |
| Niacin | 0.412 MG | 1.114 MG |
| Pantothenic acid | ~ | 0.045 MG |
| Vitamin B6 | 0.123 MG | 0.188 MG |
| Folate | 42 UG | 3 UG |
Minerals
calcium
Raisin has 65% more calcium than quinoa - raisin has 28mg of calcium per 100 grams and quinoa has 17mg of calcium.
iron
Raisin is a great source of iron and it has 74% more iron than quinoa - raisin has 2.6mg of iron per 100 grams and quinoa has 1.5mg of iron.
potassium
Raisin is an excellent source of potassium and it has 380% more potassium than quinoa - raisin has 825mg of potassium per 100 grams and quinoa has 172mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than raisin per 100 grams.
| Quinoa | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.037 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than raisin per 100 grams.
| Quinoa | Raisins | |
|---|---|---|
| linoleic acid | 0.974 G | 0.122 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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.
Cooked Quinoa 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 quinoa contain more calories in 100 grams?Both raisins and quinoa are high in calories. Raisin has 150% more calories than quinoa - raisin has 296 calories in 100g and quinoa has 120 calories.
Does raisins or quinoa have more carbohydrates?
By weight, raisin is high in carbohydrates and quinoa has 70% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and quinoa has 21.3g of carbohydrates.
Does raisins or quinoa contain more potassium?
Raisin is a rich source of potassium and it has 380% more potassium than quinoa - raisin has 825mg of potassium in 100 grams and quinoa has 172mg of potassium.