Raisins vs. Pine Nut
Nutrition comparison of Raisins and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and pine nut:
- Both raisins and pine nut are high in calories, dietary fiber, iron and potassium.
- Pine nut has more thiamin, niacin, pantothenic acid and folate.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of protein.
- Raisin has signficantly less saturated fat than pine nut.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and pine nut are high in calories. Pine nut has 127% more calories than raisin - raisin has 296 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Raisins has a macronutrient ratio of 3:95:2 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Pine Nut | |
|---|---|---|
| Protein | 3% | 8% |
| Carbohydrates | 95% | 7% |
| Fat | 2% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and pine nut has 83% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both raisins and pine nut are high in dietary fiber. Raisin has 84% more dietary fiber than pine nut - raisin has 6.8g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Raisin has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Pine nut is an excellent source of protein and it has 443% more protein than raisin - raisin has 2.5g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Raisin has signficantly less saturated fat than pine nut - raisin has 0.18g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Raisin has 575% more Vitamin C than pine nut - raisin has 5.4mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Pine nut and raisins contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has more Vitamin E than raisin - pine nut has 9.3mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Pine nut has more Vitamin K than raisin - pine nut has 53.9ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Pine nut has more thiamin, niacin, pantothenic acid and folate. Both raisins and pine nut contain significant amounts of riboflavin and Vitamin B6.
| Raisins | Pine Nut | |
|---|---|---|
| Thiamin | 0.112 MG | 0.364 MG |
| Riboflavin | 0.182 MG | 0.227 MG |
| Niacin | 1.114 MG | 4.387 MG |
| Pantothenic acid | 0.045 MG | 0.313 MG |
| Vitamin B6 | 0.188 MG | 0.094 MG |
| Folate | 3 UG | 34 UG |
Minerals
calcium
Raisin has 75% more calcium than pine nut - raisin has 28mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both raisins and pine nut are high in iron. Pine nut has 114% more iron than raisin - raisin has 2.6mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both raisins and pine nut are high in potassium. Raisin has 38% more potassium than pine nut - raisin has 825mg of potassium per 100 grams and pine nut has 597mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Raisins | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.164 G |
| Total | 0.037 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than raisin per 100 grams.
| Raisins | Pine Nut | |
|---|---|---|
| linoleic acid | 0.122 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.122 G | 33.202 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 (%) |
Pine Nut 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 % |
|
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 % |
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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 % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 pine nut contain more calories in 100 grams?Both raisins and pine nut are high in calories. Pine nut has 130% more calories than raisin - raisin has 296 calories in 100g and pine nut has 673 calories.
Does raisins or pine nut have more carbohydrates?
By weight, raisin is high in carbohydrates and pine nut has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does raisins or pine nut contain more iron?
Both raisins and pine nut are high in iron. Pine nut has 110% more iron than raisin - raisin has 2.6mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does raisins or pine nut contain more potassium?
Both raisins and pine nut are high in potassium. Raisin has 40% more potassium than pine nut - raisin has 825mg of potassium in 100 grams and pine nut has 597mg of potassium.