Dried Cranberries vs Raisins: Key Differences, Benefits & Best Choice


Dried cranberries vs Raisins
Nutrition Facts
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Dried Cranberries vs Raisins 100g Compare
per 100g | Dried cranberries | Raisins |
---|---|---|
Calories | 308 | 299 |
Carbohydrates | 82.8 g | 79.32 g |
Fat | 1.09 g | 0.25 g |
Saturated fat | 0.1 g | 0.05 g |
Dietary fiber | 5.3 g | 4.5 g |
Protein | 0.17 g | 3.3 g |
Water | 15.79 g | 15.46 g |
Calcium | 9 mg | 62 mg |
Iron | 0.39 mg | 1.79 mg |
Magnessium | 4 mg | 36 mg |
Potassium | 49 mg | 744 mg |
Sodium | 5 mg | 26 mg |
Vitaminium B1 (Thiamine) | 0.013 mg | 0.106 mg |
Vitaminium B2 (riboflavin) | 0.028 mg | 0.125 mg |
Vitaminium B3 (Niacin) | 0.548 mg | 0.766 mg |
Vitaminium B6 | 0.038 mg | 0.174 mg |
Vitaminium C | 0.2 mg | 2.3 mg |
Vitaminium E | 2.1 mg | 0.12 mg |
Vitaminium K | 0.008 µg | 0.004 µg |
Dried Cranberries vs. Raisins: A Nutritional and Culinary Comparison
Dried cranberries and raisins are pantry staples worldwide, loved for their sweet flavors, versatility, and rich histories. But when it comes to cranberries vs. raisins, how do they stack up in terms of nutrition, flavor, and usage? Let’s explore the fascinating world of these dried fruits and uncover what makes each unique.
The Origins of Raisins and Dried Cranberries
Raisins, made by drying grapes, have been a treasured snack for centuries, dating back to ancient civilizations like the Egyptians and Romans. Known for their natural sweetness, raisins have long been used in both sweet and savory recipes.
Dried cranberries, however, are a more modern addition. Native to North America, cranberries were first used by Indigenous peoples for food and medicinal purposes. The practice of drying cranberries became popular in the 20th century, offering a tart alternative to traditional dried fruits.
Nutritional Face-Off: Raisins vs. Dried Cranberries
While both dried cranberries and raisins are energy-dense snacks, they have distinct nutritional profiles:
- Calories and Sugar: Dried cranberries contain 308 calories and 72.56g of sugar per 100g, while raisins have 299 calories and 65.18g of sugar. Both should be consumed in moderation due to their high sugar content.
- Fiber: Raisins provide 4.5g of fiber per 100g, compared to dried cranberries’ 5.3g, making both beneficial for digestive health.
- Vitamins and Minerals: Raisins shine in potassium, iron, and calcium, supporting overall health. Dried cranberries, while lower in minerals, offer a small amount of vitamin E and a lower sodium content.
- Unique Benefits: Dried cranberries are often praised for their tart flavor and potential urinary health benefits, thanks to their natural compounds.
Raisins or Dried Cranberries: Which Is More Versatile?
Both fruits are incredibly versatile in the kitchen:
- Raisins add natural sweetness to oatmeal, baked goods, and savory dishes like curries and tagines.
- Dried cranberries bring a bright tartness to salads, meat dishes, and desserts. Their vibrant color makes them a visually appealing addition to any recipe.
Conclusion: Choosing Between Dried Cranberries and Raisins
When comparing dried cranberries vs. raisins, the choice often comes down to personal preference and the dish at hand. Raisins offer sweetness and a nutritional edge in minerals, while dried cranberries provide a tart flavor and lower sodium. Whichever you choose, both add flavor, texture, and nutrition to your diet.
Dried cranberries 100g
308kcalCalories source
- 97% CARBS.
- 0% PROTEIN
- 3% FAT
Raisins 100g
299kcalCalories source
- 95% CARBS
- 4% PROTEIN
- 1% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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