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



Dried cranberries - calories, kcal, weight, nutrition
Dried cranberries - calories, kcal, weight, nutrition

Dried cranberries vs Raisins
Nutrition Facts

Dried Cranberries
Serving size:
  change
handful (40g)tablespoon (18g)cup (160g)half cup (80g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Raisins
Serving size:
  change
handful (60g)tablespoon (10g)cup (145g)half cup (72.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Dried Cranberries vs Raisins 100g Compare


per 100gDried cranberriesRaisins
Calories308 299
Carbohydrates82.8 g79.32 g
Fat1.09 g0.25 g
Saturated fat0.1 g0.05 g
Dietary fiber5.3 g4.5 g
Protein0.17 g3.3 g
Water15.79 g15.46 g
Calcium9 mg62 mg
Iron0.39 mg1.79 mg
Magnessium4 mg36 mg
Potassium49 mg744 mg
Sodium5 mg26 mg
Vitaminium B1 (Thiamine)0.013 mg0.106 mg
Vitaminium B2 (riboflavin)0.028 mg0.125 mg
Vitaminium B3 (Niacin)0.548 mg0.766 mg
Vitaminium B60.038 mg0.174 mg
Vitaminium C0.2 mg2.3 mg
Vitaminium E2.1 mg0.12 mg
Vitaminium K0.008 µg0.004 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

308kcal

Calories source

  • 97% CARBS.
  • 0% PROTEIN
  • 3% FAT

Raisins 100g

299kcal

Calories source

  • 95% CARBS
  • 4% PROTEIN
  • 1% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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