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How Do Raisins and Grapes Compare Nutritionally?

Raisins vs. Grapes

They say you can't really compare apples and oranges, but what about grapes and raisins? I have often wondered how the dried version compares with its juicy source.

When a fruit is dried, many of the nutrients become concentrated. According to the Berkeley Wellness Newsletter, ounce for ounce, raisins have almost three times the antioxidants as their grape counterparts. However, the amount of sugar is concentrated as well. Ounce for ounce, raisins also contain considerably more calories. A half-cup of raisins contains 246 calories and the same amount of grapes contains only 31 calories. But once the portions of each are appropriately sized, as in the chart below, raisins and grapes hardly differ.

Raisins 1 ounce Grapes 1 cup
Calories 84 62
Fiber 1 g 1 g
Sugars 17 g 15 g
Potassium 6 % 5 %
Vitamin C .6 mg 3.6 mg
Iron .5 mg .3 mg

I think it comes down to preference and season. I love grapes and eat them all Summer long, and in the Winter months add raisins to my oatmeal. What about you?

Image Source: Getty
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Join The Conversation
cestsensass cestsensass 5 years
i cannot stomach raisins... YUCK.
amber512 amber512 5 years
I prefer grapes. They take longer to eat and are sooo juicy! Plus, they taste best when they have been in the freezer for 15-20 minutes.
danakscully64 danakscully64 5 years
Frozen grapes! I do like those :)
100lbsandcountin 100lbsandcountin 5 years
I love them both!! esp frozen grapes! www.100lbsandcounting.com
danakscully64 danakscully64 5 years
I'm not a huge fan of either. Every time I buy grapes, I throw 90% of them away. I'll eat them if they're out (like at a party) and washed, but they're not something I love. The only way I'll eat raisins is in a dish (like Creamy Chickpea Curry, just had that yesterday) or in homemade Cinnamon Raisin bread. I buy raisins for my chinchillas, they love them :)
breesays breesays 6 years
raisins only go in my cereal. i graze on grapes all day
miamixo miamixo 6 years
Grapes taste much better i'm not a rasin fan.
simplyfab87 simplyfab87 6 years
As much as I love raisins, grapes are so much better
wolfjinx25 wolfjinx25 6 years
I love grapes especially seedless red ones! I like green grapes too because it's nice and tangy. I do not like raisins. I don't like the texture.
wolfjinx25 wolfjinx25 6 years
I love grapes especially seedless red ones! I like green grapes too because it's nice and tangy. I do not like raisins. I don't like the texture.
dianadilettante dianadilettante 6 years
I prefer raisins to grapes - no seeds to spit out. But really, the sugar content's higher? Woah.
girlgreen girlgreen 6 years
grapes are my favorite fruit. i loove crunchy, juicy red ones!! i don't like green ones and i don't like raisins.
Lo-Lo291303 Lo-Lo291303 6 years
LOL Wackdoodle - I totally agree with you. My fiance likes to say that "Avocados are nature's butter." But I happen to think nature's REAL poison is cilantro!
Soniabonya Soniabonya 6 years
I love em both. I love the snap and juice of a grape but also the chewy texture of a raisin. They're not poison :)
cg130 cg130 6 years
I love 'em both but prefer grapes 'cause they are juicy!
wackdoodle wackdoodle 6 years
I have a saying I like to pass along regarding raisins - "Raisins are nature's poison." Everyone who knows me knows I despise raisins. And every time anyone mentions raisins out pops my raisin saying.
wackdoodle wackdoodle 6 years
I have a saying I like to pass along regarding raisins - <b>"Raisins are nature's poison."</b> Everyone who knows me knows I despise raisins. And every time anyone mentions raisins out pops my raisin saying.
Spectra Spectra 6 years
I am not a raisin fan. I think it's because when I was a kid my dad would buy the big huge economy-sized tub of them and give them to us as a snack. Problem was, they were always rock-hard and dried up when I wanted to eat them, so I sort of stopped liking them. I do happen to love grapes though. I could eat them all day long, especially the red ones.
cleveraven00 cleveraven00 6 years
I love red grapes! It really helps when I have a sugar spaz,lol. However, i do not like when they are made into raisins. I think I am weird, because I do not like green grapes but I love when they are raisins.
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