Raisins vs. Dried Cranberries
Calories
Raisins: 120 caloriesDried Cranberries: 123 calories
One small box of raisins will save you a few calories compared to dried cranberries.
Protein
Raisins: 1.2 gramsDried Cranberries: .03 grams
While both are low in protein, an essential macronutrient that helps you build muscle, raisins offer at least 1 gram.
Fat
Raisins: 0.2 gramsDried Cranberries: 0.6 grams
Whichever you prefer, both are low in fat.
Sugar
Raisins: 24 gramsDried Cranberries: 26 grams
Read your labels! Both raisins and dried cranberries are packed with sugar. It’s important to note that most dried cranberries use added sugar, while most raisins are naturally sweet. The American Heart Association recommends no more than 25 grams of added sugar a day per day for women and a max of 36 grams for men.
Carbs
Raisins: 11% of your daily valueDried Cranberries: 11% of your daily value
It’s a draw for carb-counters.
Fiber
Raisins: 6% of your daily valueDried Cranberries: 9% of your daily value
Cranberries offer more gut-filling fiber than raisins. Fiber slows your digestion, which helps you feel full and keeps your energy levels stable.
Sodium
Raisins: 4 milligramsDried Cranberries: 1 milligram
Both options fare well when it comes to sodium, but dried cranberries contain less.
Calcium
Raisins: 2% of your daily valueDried Cranberries: 0.4% of your daily value
Raisins offer more bone-building calcium.
Iron
Raisins: 4% of your daily valueDried Cranberries: 1% of your daily value
Compared to dried cranberries, raisins contain a bit more iron, a mineral that helps your red blood cells carry oxygen throughout your body. Other foods high in iron include red meat, dark leafy greens, seafood, and beans.
Magnesium
Raisins: 3% of your daily valueDried Cranberries: 0.5% of your daily value
Raisins win again when it comes to magnesium, a mineral that helps protect your heart, keeps your energy levels running, and regulates your blood sugar and pressure.
Potassium
Raisins: 9% of your daily valueDried Cranberries: 0.5% of your daily value
Potassium moves essential nutrients into your cells. Raisins actually contain nearly the same amunt as a small banana.
Folate
Raisins: 2 milligramsDried Cranberries: 0 milligrams
Raisins win again. Also known as vitamin B9, folate is essential to proper cell function and may help reduce your risk of heart disease.
So which is healthier: raisins or dried cranberries?
The winner: Raisins
The bottom line
Raisins are the clear choice. They’re slightly lower in calories and sugar, but offer more protein, potassium, and other good-for-you nutrients.
