Raisins vs. Grapes: Which is Healthier?

Our research post finding that eating grapes helps memory – Grape New for Memory Decline – was popular, as readers hoped the “liquid form” of grapes (they weren’t referring to grape juice) was as good as the whole fruit.  Jessica asked if raisins contained the same benefit as grapes.  We Goggled. . . and here’s what we found:

GrapeFull by Peggy

Grapes Versus Raisins

“When a fruit is dried, its components become concentrated.  Whether one is better than another it apparently depends on why you are eating grapes or raisins to begin with.”

Wine

“Most vitamin C in grapes and some heat-sensitive phytochemicals are destroyed in the drying process, but clearly plenty survive, as seen in antioxidant testing. Raisins generally contain little resveratrol, a much-studied antioxidant found in red grapes and wine, either because the raisins are made from green grapes (naturally low in resveratrol) or because the compound is destroyed during drying.”

Antioxidants

“Researchers have found that ounce for ounce as measured by standard test, raisins contain almost three times the amount of antioxidants as their original grape counterparts. Antioxidants are important in promoting and maintaining good health and optimal growth, and are essential in the treatment and prevention of certain chronic diseases, especially cancers.”

Sugar

“When dried, the antioxidants found within grapes becomes concentrated–but unfortunately, so does the amount of sugar. Many people suffering from diabetes or other conditions in which sugar consumption is an issue are already often cautioned against eating large amounts of fruits due to the high sugar content.”

Calories

“Along with the concentration of antioxidants and sugar that occurs when grapes are dried to form raisins, comes a concentration in calories. In general, raisins contain significantly more calories than grapes. In fat, a half cup of raisins contains approximately 250 calories, while the same serving of grapes contains only 30 calories.”

Raisin vs Raisin

“Golden raisins are particularly high in antioxidants because the sulfites used to preserve their color while drying prevent some of these compounds from oxidizing. People allergic to sulfites need to avoid most golden raisins.”

If you are simply looking for a great source of dietary antioxidants, raisins are the best way to go. However, if you are looking for a healthy snack that is low in calories and sugar and can help you stick to a weight loss program, stick with grapes.

Sources:

Fitday & Berkeley Wellness

Thanks Jessica from Mother is a Verb for the question about raisons!