Raisins vs. Brazil Nut
Nutrition comparison of Raisins and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and brazil nut:
- Both raisins and brazil nut are high in calories, dietary fiber, iron and potassium.
- Brazil nut has more thiamin, pantothenic acid and folate, however, raisin contains more riboflavin and niacin.
- Brazil nut has signficantly more Vitamin E than raisin.
- Brazil nut is an excellent source of calcium and protein.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and brazil nut are high in calories. Brazil nut has 123% more calories than raisin - raisin has 296 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to brazil nut per calorie. Raisins has a macronutrient ratio of 3:95:2 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Brazil Nut | |
|---|---|---|
| Protein | 3% | 8% |
| Carbohydrates | 95% | 7% |
| Fat | 2% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and brazil nut has 85% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both raisins and brazil nut are high in dietary fiber. Brazil nut has a little more dietary fiber (10%) than raisin by weight - raisin has 6.8g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Raisin has less sugar than brazil nut - brazil nut has 2.3g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Brazil nut is an excellent source of protein and it has 468% more protein than raisin - raisin has 2.5g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and raisin has 99% less saturated fat than brazil nut - raisin has 0.18g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Raisin has 671% more Vitamin C than brazil nut - raisin has 5.4mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin E
Brazil nut has signficantly more Vitamin E than raisin - brazil nut has 5.7mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, pantothenic acid and folate, however, raisin contains more riboflavin and niacin. Both raisins and brazil nut contain significant amounts of Vitamin B6.
| Raisins | Brazil Nut | |
|---|---|---|
| Thiamin | 0.112 MG | 0.617 MG |
| Riboflavin | 0.182 MG | 0.035 MG |
| Niacin | 1.114 MG | 0.295 MG |
| Pantothenic acid | 0.045 MG | 0.184 MG |
| Vitamin B6 | 0.188 MG | 0.101 MG |
| Folate | 3 UG | 22 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 471% more calcium than raisin - raisin has 28mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Both raisins and brazil nut are high in iron. Raisin has a little more iron (7%) than brazil nut by weight - raisin has 2.6mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both raisins and brazil nut are high in potassium. Raisin has 25% more potassium than brazil nut - raisin has 825mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raisins and brazil nut contain significant amounts of alpha linoleic acid (ALA).
| Raisins | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.036 G |
| Total | 0.037 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than raisin per 100 grams.
| Raisins | Brazil Nut | |
|---|---|---|
| linoleic acid | 0.122 G | 24.363 G |
| other omega 6 | ~ | 0.018 G |
| Total | 0.122 G | 24.381 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.
Note: The specific food items compared are: Raisins (Raisins, seeded) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Raisins g
()
|
Daily Values (%) |
Brazil Nut 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 brazil nut contain more calories in 100 grams?Both raisins and brazil nut are high in calories. Brazil nut has 120% more calories than raisin - raisin has 296 calories in 100g and brazil nut has 659 calories.
Does raisins or brazil nut have more carbohydrates?
By weight, raisin is high in carbohydrates and brazil nut has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and brazil nut has 11.7g of carbohydrates.
Does raisins or brazil nut contain more calcium?
Brazil nut is a rich source of calcium and it has 470% more calcium than raisin - raisin has 28mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does raisins or brazil nut contain more iron?
Both raisins and brazil nut are high in iron. Raisin has a little more iron ( 10%) than brazil nut by weight - raisin has 2.6mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does raisins or brazil nut contain more potassium?
Both raisins and brazil nut are high in potassium. Raisin has 30% more potassium than brazil nut - raisin has 825mg of potassium in 100 grams and brazil nut has 659mg of potassium.