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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?

Source: Getty
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