Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peach
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peach and raisins:
Raisin is high in calories and peach has 86% less calories than raisin - raisin has 296 calories per 100 grams and peach has 42 calories.
For macronutrient ratios, peach is heavier in protein, lighter in carbs and similar to raisins for fat. Peach has a macronutrient ratio of 8:87:5 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Peach | Raisins | |
---|---|---|
Protein | 8% | 3% |
Carbohydrates | 87% | 95% |
Fat | 5% | 2% |
Alcohol | ~ | ~ |
Raisin is high in carbohydrates and peach has 87% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and peach has 10.1g of carbohydrates.
Raisin is an excellent source of dietary fiber and it has 353% more dietary fiber than peach - raisin has 6.8g of dietary fiber per 100 grams and peach has 1.5g of dietary fiber.
Raisin has 177% more protein than peach - raisin has 2.5g of protein per 100 grams and peach has 0.91g of protein.
Both raisins and peach are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and peach does not contain significant amounts.
Raisins and peach contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and peach has 4.1mg of Vitamin C.
Peach has more Vitamin A than raisin - peach has 24ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Peach and raisins contain similar amounts of Vitamin K - peach has 3ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
Raisin has more thiamin, riboflavin and Vitamin B6, however, peach contains more pantothenic acid. Both peach and raisins contain significant amounts of niacin and folate.
Peach | Raisins | |
---|---|---|
Thiamin | 0.024 MG | 0.112 MG |
Riboflavin | 0.031 MG | 0.182 MG |
Niacin | 0.806 MG | 1.114 MG |
Pantothenic acid | 0.153 MG | 0.045 MG |
Vitamin B6 | 0.025 MG | 0.188 MG |
Folate | 6 UG | 3 UG |
Raisin has 600% more calcium than peach - raisin has 28mg of calcium per 100 grams and peach has 4mg of calcium.
Raisin is a great source of iron and it has 662% more iron than peach - raisin has 2.6mg of iron per 100 grams and peach has 0.34mg of iron.
Raisin is an excellent source of potassium and it has 576% more potassium than peach - raisin has 825mg of potassium per 100 grams and peach has 122mg of potassium.
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.
Peach g
()
|
Daily Values (%) |
Raisins 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 | |||