Raisins vs. Almonds
Nutrition comparison of Raisins and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and almonds:
- Both raisins and almonds are high in calories, dietary fiber, iron and potassium.
- Almond has more riboflavin, niacin, pantothenic acid and folate.
- Almond is an excellent source of Vitamin E, calcium and protein.
- Raisin has signficantly less saturated fat than almond.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and almonds are high in calories. Almond has 96% more calories than raisin - raisin has 296 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Raisins has a macronutrient ratio of 3:95:2 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Almonds | |
|---|---|---|
| Protein | 3% | 14% |
| Carbohydrates | 95% | 14% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and almond has 73% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both raisins and almonds are high in dietary fiber. Almond has 84% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Raisin has less sugar than almond - almond has 4.4g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Almond is an excellent source of protein and it has 739% more protein than raisin - raisin has 2.5g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Raisin has signficantly less saturated fat than almond - raisin has 0.18g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and raisins are low in trans fat - almond has 0.02g of trans fat per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisin has more Vitamin C than almond - raisin has 5.4mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and raisins contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than raisin - almond has 25.6mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Almond has more riboflavin, niacin, pantothenic acid and folate. Both raisins and almonds contain significant amounts of thiamin and Vitamin B6.
| Raisins | Almonds | |
|---|---|---|
| Thiamin | 0.112 MG | 0.205 MG |
| Riboflavin | 0.182 MG | 1.138 MG |
| Niacin | 1.114 MG | 3.618 MG |
| Pantothenic acid | 0.045 MG | 0.471 MG |
| Vitamin B6 | 0.188 MG | 0.137 MG |
| Folate | 3 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 861% more calcium than raisin - raisin has 28mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both raisins and almonds are high in iron. Almond has 43% more iron than raisin - raisin has 2.6mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both raisins and almonds are high in potassium. Raisin has 13% more potassium than almond - raisin has 825mg of potassium per 100 grams and almond has 733mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than almond per 100 grams.
| Raisins | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.003 G |
| Total | 0.037 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than raisin per 100 grams.
| Raisins | Almonds | |
|---|---|---|
| linoleic acid | 0.122 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.122 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Raisins g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raisins or almonds contain more calories in 100 grams?Both raisins and almonds are high in calories. Almond has 100% more calories than raisin - raisin has 296 calories in 100g and almond has 579 calories.
Does raisins or almonds have more carbohydrates?
By weight, raisin is high in carbohydrates and almond has 70% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and almond has 21.6g of carbohydrates.
Does raisins or almonds contain more calcium?
Almond is a rich source of calcium and it has 860% more calcium than raisin - raisin has 28mg of calcium in 100 grams and almond has 269mg of calcium.
Does raisins or almonds contain more iron?
Both raisins and almonds are high in iron. Almond has 40% more iron than raisin - raisin has 2.6mg of iron in 100 grams and almond has 3.7mg of iron.
Does raisins or almonds contain more potassium?
Both raisins and almonds are high in potassium. Raisin has 10% more potassium than almond - raisin has 825mg of potassium in 100 grams and almond has 733mg of potassium.