Raisins vs. Watermelon
Nutrition comparison of Raisins and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and watermelon:
- Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, watermelon contains more pantothenic acid.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and watermelon has 90% less calories than raisin - watermelon has 30 calories per 100 grams and raisin has 296 calories.
For macronutrient ratios, raisins is lighter in protein, heavier in carbs and similar to watermelon for fat. Raisins has a macronutrient ratio of 3:95:2 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Watermelon | |
|---|---|---|
| Protein | 3% | 7% |
| Carbohydrates | 95% | 90% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and watermelon has 90% less carbohydrates than raisin - watermelon has 7.6g 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 16 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and raisin has 6.8g of dietary fiber.
sugar
Raisin has less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 313% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and raisin has 2.5g of protein.
Fat
saturated fat
Both watermelon and raisins are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and raisin has 0.18g of saturated fat.
Vitamins
Vitamin C
Watermelon has 50% more Vitamin C than raisin - watermelon has 8.1mg of Vitamin C per 100 grams and raisin has 5.4mg of Vitamin C.
Vitamin A
Watermelon has more Vitamin A than raisin - watermelon has 28ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Watermelon and raisins contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Watermelon and raisins contain similar amounts of Vitamin K - watermelon has 0.1ug 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, watermelon contains more pantothenic acid. Both raisins and watermelon contain significant amounts of folate.
| Raisins | Watermelon | |
|---|---|---|
| Thiamin | 0.112 MG | 0.033 MG |
| Riboflavin | 0.182 MG | 0.021 MG |
| Niacin | 1.114 MG | 0.178 MG |
| Pantothenic acid | 0.045 MG | 0.221 MG |
| Vitamin B6 | 0.188 MG | 0.045 MG |
| Folate | 3 UG | 3 UG |
Minerals
calcium
Raisin has 300% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and raisin has 28mg of calcium.
iron
Raisin is a great source of iron and it has 979% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and raisin has 2.6mg of iron.
potassium
Raisin is an excellent source of potassium and it has 637% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and raisin has 825mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than watermelon per 100 grams.
| Raisins | Watermelon | |
|---|---|---|
| linoleic acid | 0.122 G | 0.05 G |
| Total | 0.122 G | 0.05 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.
Note: The specific food items compared are: Raisins (Raisins, seeded) and Watermelon (Watermelon, raw) .
Raisins g
()
|
Daily Values (%) |
Watermelon 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 watermelon or raisins contain more calories in 100 grams?Raisin is high in calories and watermelon has 90% less calories than raisin - watermelon has 30 calories in 100g and raisin has 296 calories.
Does watermelon or raisins have more carbohydrates?
By weight, raisin is high in carbohydrates and watermelon has 90% fewer carbohydrates than raisin - watermelon has 7.6g of carbs for 100g and raisin has 78.5g of carbohydrates.
Does watermelon or raisins contain more potassium?
Raisin is a rich source of potassium and it has 640% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and raisin has 825mg of potassium.