Raisins vs. Pecan
Nutrition comparison of Raisins and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and pecan:
- Both raisins and pecan are high in calories, dietary fiber, iron and potassium.
- Pecan has more thiamin, pantothenic acid and folate.
- Pecan is a great source of protein.
- Pecan is an excellent source of calcium.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and pecan are high in calories. Pecan has 133% more calories than raisin - raisin has 296 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, raisins is much heavier in carbs, much lighter in fat and similar to pecan for protein. Raisins has a macronutrient ratio of 3:95:2 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Pecan | |
|---|---|---|
| Protein | 3% | 5% |
| Carbohydrates | 95% | 8% |
| Fat | 2% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and pecan has 82% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
dietary fiber
Both raisins and pecan are high in dietary fiber. Pecan has 41% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Raisin has less sugar than pecan - pecan has 4g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Pecan is a great source of protein and it has 264% more protein than raisin - raisin has 2.5g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and raisin has 97% less saturated fat than pecan - raisin has 0.18g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Raisin has 391% more Vitamin C than pecan - raisin has 5.4mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Pecan and raisins contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Pecan has more Vitamin E than raisin - pecan has 1.4mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Pecan and raisins contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Pecan has more thiamin, pantothenic acid and folate. Both raisins and pecan contain significant amounts of riboflavin, niacin and Vitamin B6.
| Raisins | Pecan | |
|---|---|---|
| Thiamin | 0.112 MG | 0.66 MG |
| Riboflavin | 0.182 MG | 0.13 MG |
| Niacin | 1.114 MG | 1.167 MG |
| Pantothenic acid | 0.045 MG | 0.863 MG |
| Vitamin B6 | 0.188 MG | 0.21 MG |
| Folate | 3 UG | 22 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 150% more calcium than raisin - raisin has 28mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both raisins and pecan are high in iron. Raisin is very similar to pecan for iron - raisin has 2.6mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both raisins and pecan are high in potassium. Raisin has 101% more potassium than pecan - raisin has 825mg of potassium per 100 grams and pecan has 410mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Raisins | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.986 G |
| Total | 0.037 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than raisin per 100 grams.
| Raisins | Pecan | |
|---|---|---|
| linoleic acid | 0.122 G | 20.628 G |
| other omega 6 | ~ | 0.069 G |
| Total | 0.122 G | 20.697 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 (%) |
Pecan 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 pecan contain more calories in 100 grams?Both raisins and pecan are high in calories. Pecan has 130% more calories than raisin - raisin has 296 calories in 100g and pecan has 691 calories.
Does raisins or pecan have more carbohydrates?
By weight, raisin is high in carbohydrates and pecan has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and pecan has 13.9g of carbohydrates.
Does raisins or pecan contain more calcium?
Pecan is a rich source of calcium and it has 150% more calcium than raisin - raisin has 28mg of calcium in 100 grams and pecan has 70mg of calcium.
Does raisins or pecan contain more iron?
Both raisins and pecan are high in iron. Raisin is very similar to pecan for iron - raisin has 2.6mg of iron in 100 grams and pecan has 2.5mg of iron.
Does raisins or pecan contain more potassium?
Both raisins and pecan are high in potassium. Raisin has 100% more potassium than pecan - raisin has 825mg of potassium in 100 grams and pecan has 410mg of potassium.