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. 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 3:96:1 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 | 96% | 2% |
Fat | 1% | 92% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 Pili Nut .
Raisins g
()
|
Daily Values (%) |
Pili Nut g
()
|
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
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UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||