Raisins vs. Almond Butter
Nutrition comparison of Raisins and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and almond butter:
- Both raisins and almond butter are high in calories, dietary fiber, iron and potassium.
- Almond butter is an excellent source of Vitamin E, calcium and protein.
- Raisin has more thiamin, however, almond butter contains more riboflavin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and almond butter are high in calories. Almond butter has 107% more calories than raisin - raisin has 296 calories per 100 grams and almond butter has 614 calories.
For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to almond butter per calorie. Raisins has a macronutrient ratio of 3:95:2 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Almond Butter | |
|---|---|---|
| Protein | 3% | 13% |
| Carbohydrates | 95% | 11% |
| Fat | 2% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and almond butter has 76% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and almond butter has 18.8g of carbohydrates.
dietary fiber
Both raisins and almond butter are high in dietary fiber. Almond butter has 51% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and almond butter has 10.3g of dietary fiber.
sugar
Raisin has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Almond butter is an excellent source of protein and it has 732% more protein than raisin - raisin has 2.5g of protein per 100 grams and almond butter has 21g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and raisin has 97% less saturated fat than almond butter - raisin has 0.18g of saturated fat per 100 grams and almond butter has 6.6g of saturated fat.
Vitamins
Vitamin C
Raisin has more Vitamin C than almond butter - raisin has 5.4mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Almond butter and raisins contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has more Vitamin E than raisin - almond butter has 24.2mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, however, almond butter contains more riboflavin, niacin, pantothenic acid and folate. Both raisins and almond butter contain significant amounts of Vitamin B6.
| Raisins | Almond Butter | |
|---|---|---|
| Thiamin | 0.112 MG | 0.041 MG |
| Riboflavin | 0.182 MG | 0.939 MG |
| Niacin | 1.114 MG | 3.155 MG |
| Pantothenic acid | 0.045 MG | 0.318 MG |
| Vitamin B6 | 0.188 MG | 0.103 MG |
| Folate | 3 UG | 53 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 11 times more calcium than raisin - raisin has 28mg of calcium per 100 grams and almond butter has 347mg of calcium.
iron
Both raisins and almond butter are high in iron. Almond butter has 35% more iron than raisin - raisin has 2.6mg of iron per 100 grams and almond butter has 3.5mg of iron.
potassium
Both raisins and almond butter are high in potassium. Raisin has a little more potassium (10%) than almond butter by weight - raisin has 825mg of potassium per 100 grams and almond butter has 748mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Raisins | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.007 G |
| Total | 0.037 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than raisin per 100 grams.
| Raisins | Almond Butter | |
|---|---|---|
| linoleic acid | 0.122 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 0.122 G | 13.616 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 Almond Butter (Nuts, almond butter, plain, with salt added) .
Raisins g
()
|
Daily Values (%) |
Almond Butter g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 almond butter contain more calories in 100 grams?Both raisins and almond butter are high in calories. Almond butter has 110% more calories than raisin - raisin has 296 calories in 100g and almond butter has 614 calories.
Does raisins or almond butter have more carbohydrates?
By weight, raisin is high in carbohydrates and almond butter has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and almond butter has 18.8g of carbohydrates.
Does raisins or almond butter contain more calcium?
Almond butter is a rich source of calcium and it has 11 times more calcium than raisin - raisin has 28mg of calcium in 100 grams and almond butter has 347mg of calcium.
Does raisins or almond butter contain more iron?
Both raisins and almond butter are high in iron. Almond butter has 40% more iron than raisin - raisin has 2.6mg of iron in 100 grams and almond butter has 3.5mg of iron.
Does raisins or almond butter contain more potassium?
Both raisins and almond butter are high in potassium. Raisin has a little more potassium ( 10%) than almond butter by weight - raisin has 825mg of potassium in 100 grams and almond butter has 748mg of potassium.