Raisins vs. Hazelnut
Nutrition comparison of Raisins and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and hazelnut:
- Both raisins and hazelnut are high in calories, dietary fiber, iron and potassium.
- Hazelnut has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E, calcium and protein.
- Raisin has signficantly less saturated fat than hazelnut.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and hazelnut are high in calories. Hazelnut has 118% more calories than raisin - raisin has 296 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Raisins has a macronutrient ratio of 3:95:2 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Hazelnut | |
|---|---|---|
| Protein | 3% | 9% |
| Carbohydrates | 95% | 10% |
| Fat | 2% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and hazelnut has 78% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both raisins and hazelnut are high in dietary fiber. Hazelnut has 38% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Raisin has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Hazelnut is an excellent source of protein and it has 496% more protein than raisin - raisin has 2.5g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Raisin has signficantly less saturated fat than hazelnut - raisin has 0.18g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Raisins and hazelnut contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Hazelnut and raisins contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has more Vitamin E than raisin - hazelnut has 15.3mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, pantothenic acid, Vitamin B6 and folate. Both raisins and hazelnut contain significant amounts of riboflavin and niacin.
| Raisins | Hazelnut | |
|---|---|---|
| Thiamin | 0.112 MG | 0.338 MG |
| Riboflavin | 0.182 MG | 0.123 MG |
| Niacin | 1.114 MG | 2.05 MG |
| Pantothenic acid | 0.045 MG | 0.923 MG |
| Vitamin B6 | 0.188 MG | 0.62 MG |
| Folate | 3 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 339% more calcium than raisin - raisin has 28mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both raisins and hazelnut are high in iron. Hazelnut has 69% more iron than raisin - raisin has 2.6mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both raisins and hazelnut are high in potassium. Raisin has a little more potassium (9%) than hazelnut by weight - raisin has 825mg of potassium per 100 grams and hazelnut has 755mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raisins and hazelnut contain significant amounts of alpha linoleic acid (ALA).
| Raisins | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.06 G |
| Total | 0.037 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than raisin per 100 grams.
| Raisins | Hazelnut | |
|---|---|---|
| linoleic acid | 0.122 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.122 G | 8.463 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.
Raisins g
()
|
Daily Values (%) |
Hazelnut 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 % |
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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 % |
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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 % |
|
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 hazelnut contain more calories in 100 grams?Both raisins and hazelnut are high in calories. Hazelnut has 120% more calories than raisin - raisin has 296 calories in 100g and hazelnut has 646 calories.
Does raisins or hazelnut have more carbohydrates?
By weight, raisin is high in carbohydrates and hazelnut has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does raisins or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 340% more calcium than raisin - raisin has 28mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does raisins or hazelnut contain more iron?
Both raisins and hazelnut are high in iron. Hazelnut has 70% more iron than raisin - raisin has 2.6mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does raisins or hazelnut contain more potassium?
Both raisins and hazelnut are high in potassium. Raisin has a little more potassium ( 10%) than hazelnut by weight - raisin has 825mg of potassium in 100 grams and hazelnut has 755mg of potassium.