Raisins vs. Pili Nut

Nutrition comparison of Raisins and Pili Nut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of raisins versus pili nut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in raisins and pili nut:

  • Both raisins and pili nut are high in calories, iron and potassium.
  • Pili nut has more thiamin, pantothenic acid and folate, however, raisin contains more riboflavin.
  • Pili nut is a great source of protein.
  • Pili nut is an excellent source of calcium.
  • Raisin is an excellent source of dietary fiber.
Detailed nutritional comparison of raisins and pili nut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Raisins (Raisins, seeded) and Pili Nut (Nuts, pilinuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Raisins src
Image of Pili Nut src

Calories and Carbs

calories

Both raisins and pili nut are high in calories. Pili nut has 143% more calories than raisin - raisin has 296 calories per 100 grams and pili nut has 719 calories.

For macronutrient ratios, raisins is much heavier in carbs, much lighter in fat and similar to pili nut for protein. Raisins has a macronutrient ratio of 3:95:2 and for pili nut, 6:2:92 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raisins Pili Nut
Protein 3% 6%
Carbohydrates 95% 2%
Fat 2% 92%
Alcohol ~ ~

carbohydrates

Raisin is high in carbohydrates and pili nut has 95% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and pili nut has 4g of carbohydrates.

dietary fiber

Raisin is an excellent source of dietary fiber and it has more dietary fiber than pili nut - raisin has 6.8g of dietary fiber per 100 grams and pili nut does not contain significant amounts.

Protein

protein

Pili nut is a great source of protein and it has 329% more protein than raisin - raisin has 2.5g of protein per 100 grams and pili nut has 10.8g of protein.

Fat

saturated fat

Pili nut is high in saturated fat and raisin has 99% less saturated fat than pili nut - raisin has 0.18g of saturated fat per 100 grams and pili nut has 31.2g of saturated fat.

Vitamins

Vitamin C

Raisin has 800% more Vitamin C than pili nut - raisin has 5.4mg of Vitamin C per 100 grams and pili nut has 0.6mg of Vitamin C.

Vitamin A

Pili nut and raisins contain similar amounts of Vitamin A - pili nut has 2ug of Vitamin A per 100 grams and raisin does not contain significant amounts.

The B Vitamins

Pili nut has more thiamin, pantothenic acid and folate, however, raisin contains more riboflavin. Both raisins and pili nut contain significant amounts of niacin and Vitamin B6.

Raisins Pili Nut
Thiamin 0.112 MG 0.913 MG
Riboflavin 0.182 MG 0.093 MG
Niacin 1.114 MG 0.519 MG
Pantothenic acid 0.045 MG 0.479 MG
Vitamin B6 0.188 MG 0.115 MG
Folate 3 UG 60 UG

Minerals

calcium

Pili nut is an excellent source of calcium and it has 418% more calcium than raisin - raisin has 28mg of calcium per 100 grams and pili nut has 145mg of calcium.

iron

Both raisins and pili nut are high in iron. Pili nut has 36% more iron than raisin - raisin has 2.6mg of iron per 100 grams and pili nut has 3.5mg of iron.

potassium

Both raisins and pili nut are high in potassium. Raisin has 63% more potassium than pili nut - raisin has 825mg of potassium per 100 grams and pili nut has 507mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, pili nut has more linoleic acid than raisin per 100 grams.

Raisins Pili Nut
linoleic acid 0.122 G 7.605 G
Total 0.122 G 7.605 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 Pili Nut (Nuts, pilinuts, dried) .

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FAQ

Does raisins or pili nut contain more calories in 100 grams?
Both raisins and pili nut are high in calories. Pili nut has 140% more calories than raisin - raisin has 296 calories in 100g and pili nut has 719 calories.

Does raisins or pili nut have more carbohydrates?
By weight, raisin is high in carbohydrates and pili nut has 100% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and pili nut has 4g of carbohydrates.

Does raisins or pili nut contain more calcium?
Pili nut is a rich source of calcium and it has 420% more calcium than raisin - raisin has 28mg of calcium in 100 grams and pili nut has 145mg of calcium.

Does raisins or pili nut contain more iron?
Both raisins and pili nut are high in iron. Pili nut has 40% more iron than raisin - raisin has 2.6mg of iron in 100 grams and pili nut has 3.5mg of iron.

Does raisins or pili nut contain more potassium?
Both raisins and pili nut are high in potassium. Raisin has 60% more potassium than pili nut - raisin has 825mg of potassium in 100 grams and pili nut has 507mg of potassium.