Raisins vs. Cashews
Nutrition comparison of Raisins and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and cashews:
- Both raisins and cashews are high in calories, carbohydrates, dietary fiber, iron and potassium.
- Cashew has more thiamin, pantothenic acid, Vitamin B6 and folate, however, raisin contains more riboflavin.
- Cashew is an excellent source of protein.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and cashews are high in calories. Cashew has 87% more calories than raisin - raisin has 296 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Raisins has a macronutrient ratio of 3:96:1 and for cashews, 12:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Cashews | |
|---|---|---|
| Protein | 3% | 12% |
| Carbohydrates | 96% | 21% |
| Fat | 1% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both raisins and cashews are high in carbohydrates. Raisin has 160% more carbohydrates than cashew - raisin has 78.5g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both raisins and cashews are high in dietary fiber. Raisin has 106% more dietary fiber than cashew - raisin has 6.8g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Raisin has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Cashew is an excellent source of protein and it has 623% more protein than raisin - raisin has 2.5g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and raisin has 98% less saturated fat than cashew - raisin has 0.18g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Raisin has 980% more Vitamin C than cashew - raisin has 5.4mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin E
Cashew has more Vitamin E than raisin - cashew has 0.9mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Cashew has more Vitamin K than raisin - cashew has 34.1ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, pantothenic acid, Vitamin B6 and folate, however, raisin contains more riboflavin. Both raisins and cashews contain significant amounts of niacin.
| Raisins | Cashews | |
|---|---|---|
| Thiamin | 0.112 MG | 0.423 MG |
| Riboflavin | 0.182 MG | 0.058 MG |
| Niacin | 1.114 MG | 1.062 MG |
| Pantothenic acid | 0.045 MG | 0.864 MG |
| Vitamin B6 | 0.188 MG | 0.417 MG |
| Folate | 3 UG | 25 UG |
Minerals
calcium
Cashew has 32% more calcium than raisin - raisin has 28mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both raisins and cashews are high in iron. Cashew has 158% more iron than raisin - raisin has 2.6mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both raisins and cashews are high in potassium. Raisin has 25% more potassium than cashew - raisin has 825mg of potassium per 100 grams and cashew has 660mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raisins and cashews contain significant amounts of alpha linoleic acid (ALA).
| Raisins | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.062 G |
| Total | 0.037 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than raisin per 100 grams.
| Raisins | Cashews | |
|---|---|---|
| linoleic acid | 0.122 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.122 G | 8.048 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Raisins or Cashews .
Raisins g
()
|
Daily Values (%) |
Cashews 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 cashews contain more calories in 100 grams?Both raisins and cashews are high in calories. Cashew has 90% more calories than raisin - raisin has 296 calories in 100g and cashew has 553 calories.
Does raisins or cashews have more carbohydrates?
By weight, both raisins and cashews are high in carbohydrates. raisin has 160% more carbohydrates than cashew - raisin has 78.5g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does raisins or cashews contain more iron?
Both raisins and cashews are high in iron. Cashew has 160% more iron than raisin - raisin has 2.6mg of iron in 100 grams and cashew has 6.7mg of iron.
Does raisins or cashews contain more potassium?
Both raisins and cashews are high in potassium. Raisin has 30% more potassium than cashew - raisin has 825mg of potassium in 100 grams and cashew has 660mg of potassium.