Raisins vs. Strawberries

Nutrition comparison of Raisins and Strawberries


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

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

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

  • Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, strawberry contains more pantothenic acid and folate.
  • Raisin is a great source of iron.
  • Raisin is an excellent source of dietary fiber and potassium.
  • Strawberry is an excellent source of Vitamin C.
Detailed nutritional comparison of raisins and strawberries 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: Raisins (Raisins, seeded) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Raisins src
Image of Strawberries src

Calories and Carbs

calories

Raisin is high in calories and strawberry has 89% less calories than raisin - strawberry has 32 calories per 100 grams and raisin has 296 calories.

For macronutrient ratios, raisins is lighter in protein, heavier in carbs and lighter in fat compared to strawberries per calorie. Raisins has a macronutrient ratio of 3:96:1 and for strawberries, 8:85:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raisins Strawberries
Protein 3% 8%
Carbohydrates 96% 85%
Fat 1% 7%
Alcohol ~ ~

carbohydrates

Raisin is high in carbohydrates and strawberry has 90% less carbohydrates than raisin - strawberry has 7.7g of total carbs per 100 grams and raisin has 78.5g of carbohydrates.

dietary fiber

Raisin is an excellent source of dietary fiber and it has 240% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and raisin has 6.8g of dietary fiber.

sugar

Raisin has less sugar than strawberry - strawberry has 4.9g of sugar per 100 grams and raisin does not contain significant amounts.

Protein

protein

Raisin has 276% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and raisin has 2.5g of protein.

Fat

saturated fat

Both strawberries and raisins are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and raisin has 0.18g of saturated fat.

Vitamins

Vitamin C

Strawberry is an excellent source of Vitamin C and it has 989% more Vitamin C than raisin - strawberry has 58.8mg of Vitamin C per 100 grams and raisin has 5.4mg of Vitamin C.

Vitamin A

Strawberries and raisins contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and raisin does not contain significant amounts.

Vitamin E

Strawberries and raisins contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and raisin does not contain significant amounts.

Vitamin K

Strawberries and raisins contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and raisin does not contain significant amounts.

The B Vitamins

Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, strawberry contains more pantothenic acid and folate.

Raisins Strawberries
Thiamin 0.112 MG 0.024 MG
Riboflavin 0.182 MG 0.022 MG
Niacin 1.114 MG 0.386 MG
Pantothenic acid 0.045 MG 0.125 MG
Vitamin B6 0.188 MG 0.047 MG
Folate 3 UG 24 UG

Minerals

calcium

Raisin has 75% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and raisin has 28mg of calcium.

iron

Raisin is a great source of iron and it has 532% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and raisin has 2.6mg of iron.

potassium

Raisin is an excellent source of potassium and it has 439% more potassium than strawberry - strawberry has 153mg 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 strawberries contain significant amounts of alpha linoleic acid (ALA).

Raisins Strawberries
alpha linoleic acid 0.037 G 0.065 G
Total 0.037 G 0.065 G

omega 6s

Comparing omega-6 fatty acids, both raisins and strawberries contain significant amounts of linoleic acid.

Raisins Strawberries
linoleic acid 0.122 G 0.09 G
Total 0.122 G 0.09 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 Raisins or Strawberries .

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

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FAQ

Does strawberries or raisins contain more calories in 100 grams?
Raisin is high in calories and strawberry has 90% less calories than raisin - strawberry has 32 calories in 100g and raisin has 296 calories.

Does strawberries or raisins have more carbohydrates?
By weight, raisin is high in carbohydrates and strawberry has 90% fewer carbohydrates than raisin - strawberry has 7.7g of carbs for 100g and raisin has 78.5g of carbohydrates.

Does strawberries or raisins contain more potassium?
Raisin is a rich source of potassium and it has 440% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and raisin has 825mg of potassium.