Raisins vs. Peanut Butter
Nutrition comparison of Raisins and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and peanut butter:
- Both raisins and peanut butter are high in calories, dietary fiber and potassium.
- Peanut butter has more niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than raisin.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of protein.
- Raisin is a great source of iron.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and peanut butter are high in calories. Peanut butter has 99% more calories than raisin - raisin has 296 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Raisins has a macronutrient ratio of 3:95:2 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Peanut Butter | |
|---|---|---|
| Protein | 3% | 15% |
| Carbohydrates | 95% | 14% |
| Fat | 2% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and peanut butter has 73% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both raisins and peanut butter are high in dietary fiber. Peanut butter has 18% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Raisin has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Peanut butter is an excellent source of protein and it has 855% more protein than raisin - raisin has 2.5g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and raisin has 98% less saturated fat than peanut butter - raisin has 0.18g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Raisin has more Vitamin C than peanut butter - raisin has 5.4mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than raisin - peanut butter has 6.3mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Peanut butter and raisins contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Peanut butter has more niacin, pantothenic acid, Vitamin B6 and folate. Both raisins and peanut butter contain significant amounts of thiamin and riboflavin.
| Raisins | Peanut Butter | |
|---|---|---|
| Thiamin | 0.112 MG | 0.106 MG |
| Riboflavin | 0.182 MG | 0.111 MG |
| Niacin | 1.114 MG | 13.696 MG |
| Pantothenic acid | 0.045 MG | 1.118 MG |
| Vitamin B6 | 0.188 MG | 0.418 MG |
| Folate | 3 UG | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 61% more calcium than raisin - raisin has 28mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Raisin is a great source of iron and it has 36% more iron than peanut butter - raisin has 2.6mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both raisins and peanut butter are high in potassium. Raisin has 11% more potassium than peanut butter - raisin has 825mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Raisins | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.078 G |
| Total | 0.037 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than raisin per 100 grams.
| Raisins | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.122 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.122 G | 14.494 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 Peanut Butter (Peanut butter, chunk style, with salt) .
Raisins g
()
|
Daily Values (%) |
Peanut Butter 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 | |||
FAQ
Does raisins or peanut butter contain more calories in 100 grams?Both raisins and peanut butter are high in calories. Peanut butter has 100% more calories than raisin - raisin has 296 calories in 100g and peanut butter has 589 calories.
Does raisins or peanut butter have more carbohydrates?
By weight, raisin is high in carbohydrates and peanut butter has 70% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does raisins or peanut butter contain more potassium?
Both raisins and peanut butter are high in potassium. Raisin has 10% more potassium than peanut butter - raisin has 825mg of potassium in 100 grams and peanut butter has 745mg of potassium.