Food vs food · USDA FNDDS 2021–2023
Grapes vs raisins
Comparing usual servings (grapes: ½ cup, 75 g; raisins: 1 small box (1.5 oz), 43 g), USDA’s figures are higher for grapes in 12 of the 65 nutrients it reports, and for raisins in 25. The widest gaps against the Daily Value: more vitamin K (11 µg vs 1.5 µg) in grapes; more copper (0.12 mg vs 0.05 mg) in raisins. Energy: 62 kcal for grapes, 129 kcal for raisins. Per 100 g, the figures are higher for grapes in 8 and for raisins in 32.
Every nutrient, side by side
Grapes, raw
Serving size ½ cup · 75 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 62 kcal | |
| Protein | 0.67 g | |
| Carbohydrates | 14.5 g | |
| Fat | 0.15 g (more) | |
| Alcohol | 0 g | |
| Water | 59.2 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.04 g | <1% |
| Monounsaturated fat | <0.01 g | |
| Polyunsaturated fat | 0.04 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.03 g (more) | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | <0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.03 g (more) | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0.67 g | 2% |
| Sugars | 12.5 g | |
| Vitamins | ||
| Vitamin A | 2.25 µg (more) | <1% |
| Retinol | 0 µg | |
| Beta-carotene | 29.2 µg (more) | |
| Alpha-carotene | 0.75 µg (more) | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 54 µg (more) | |
| Vitamin C | 2.4 mg (more) | 3% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.14 mg (more) | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 11 µg (more) | 9% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.14 mg | 1% |
| Vitamin B6 | 0.06 mg | 4% |
| Folate | 1.5 µg | |
| Folate, DFE | 1.5 µg | <1% |
| Folate, food | 1.5 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 4.2 mg | 1% |
| Minerals | ||
| Calcium | 7.5 mg | 1% |
| Iron | 0.14 mg | 1% |
| Magnesium | 6 mg | 1% |
| Phosphorus | 18 mg | 1% |
| Potassium | 168 mg | 4% |
| Sodium | 3.75 mg | <1% |
| Zinc | 0.03 mg | <1% |
| Copper | 0.05 mg | 6% |
| Selenium | 0.08 µg | <1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Raisins
Serving size 1 small box (1.5 oz) · 43 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 129 kcal (more) | |
| Protein | 1.42 g (more) | |
| Carbohydrates | 34.1 g (more) | |
| Fat | 0.11 g | |
| Alcohol | 0 g | |
| Water | 6.66 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.04 g | <1% |
| Monounsaturated fat | 0.01 g (more) | |
| Polyunsaturated fat | 0.02 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | <0.01 g (more) | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | <0.01 g (more) | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | <0.01 g (more) | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.02 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g (more) | |
| MUFA 18:1 (oleic) | <0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.02 g | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.94 g (more) | 7% |
| Sugars | 28 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0.99 mg | 1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.05 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 1.5 µg | 1% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.33 mg (more) | 2% |
| Vitamin B6 | 0.07 mg (more) | 4% |
| Folate | 2.15 µg (more) | |
| Folate, DFE | 2.15 µg (more) | 1% |
| Folate, food | 2.15 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 4.77 mg (more) | 1% |
| Minerals | ||
| Calcium | 26.7 mg (more) | 2% |
| Iron | 0.77 mg (more) | 4% |
| Magnesium | 15.5 mg (more) | 4% |
| Phosphorus | 42.1 mg (more) | 3% |
| Potassium | 320 mg (more) | 7% |
| Sodium | 11.2 mg (more) | <1% |
| Zinc | 0.15 mg (more) | 1% |
| Copper | 0.12 mg (more) | 13% |
| Selenium | 0.26 µg (more) | <1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Grapes, raw
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 83 kcal | |
| Protein | 0.9 g | |
| Carbohydrates | 19.4 g | |
| Fat | 0.2 g | |
| Alcohol | 0 g | |
| Water | 79 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.05 g | <1% |
| Monounsaturated fat | <0.01 g | |
| Polyunsaturated fat | 0.05 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.05 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | <0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.04 g | |
| PUFA 18:3 (linolenic) | 0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0.9 g | 3% |
| Sugars | 16.7 g | |
| Vitamins | ||
| Vitamin A | 3 µg (more) | <1% |
| Retinol | 0 µg | |
| Beta-carotene | 39 µg (more) | |
| Alpha-carotene | 1 µg (more) | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 72 µg (more) | |
| Vitamin C | 3.2 mg (more) | 4% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.19 mg (more) | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 14.6 µg (more) | 12% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.07 mg | 5% |
| Niacin (B3) | 0.19 mg | 1% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate | 2 µg | |
| Folate, DFE | 2 µg | 0% |
| Folate, food | 2 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 5.6 mg | 1% |
| Minerals | ||
| Calcium | 10 mg | 1% |
| Iron | 0.18 mg | 1% |
| Magnesium | 8 mg | 2% |
| Phosphorus | 24 mg | 2% |
| Potassium | 224 mg | 5% |
| Sodium | 5 mg | <1% |
| Zinc | 0.04 mg | <1% |
| Copper | 0.07 mg | 8% |
| Selenium | 0.1 µg | <1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Raisins
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 299 kcal (more) | |
| Protein | 3.3 g (more) | |
| Carbohydrates | 79.3 g (more) | |
| Fat | 0.25 g (more) | |
| Alcohol | 0 g | |
| Water | 15.5 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.09 g (more) | <1% |
| Monounsaturated fat | 0.02 g (more) | |
| Polyunsaturated fat | 0.05 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | <0.01 g (more) | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | <0.01 g (more) | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | <0.01 g (more) | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.06 g (more) | |
| SFA 18:0 (stearic) | 0.01 g (more) | |
| MUFA 16:1 (palmitoleic) | <0.01 g (more) | |
| MUFA 18:1 (oleic) | 0.02 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.04 g | |
| PUFA 18:3 (linolenic) | 0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 4.5 g (more) | 16% |
| Sugars | 65.2 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 2.3 mg | 3% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.12 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3.5 µg | 3% |
| Thiamin (B1) | 0.11 mg (more) | 9% |
| Riboflavin (B2) | 0.12 mg (more) | 10% |
| Niacin (B3) | 0.77 mg (more) | 5% |
| Vitamin B6 | 0.17 mg (more) | 10% |
| Folate | 5 µg (more) | |
| Folate, DFE | 5 µg (more) | 1% |
| Folate, food | 5 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 11.1 mg (more) | 2% |
| Minerals | ||
| Calcium | 62 mg (more) | 5% |
| Iron | 1.79 mg (more) | 10% |
| Magnesium | 36 mg (more) | 9% |
| Phosphorus | 98 mg (more) | 8% |
| Potassium | 744 mg (more) | 16% |
| Sodium | 26 mg (more) | 1% |
| Zinc | 0.36 mg (more) | 3% |
| Copper | 0.27 mg (more) | 30% |
| Selenium | 0.6 µg (more) | 1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Grapes is FNDDS’s “Grapes, raw” and raisins is “Raisins”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.