Raisins vs. Pistachio
Nutrition comparison of Raisins and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and pistachio:
- Both raisins and pistachio are high in calories, dietary fiber, iron and potassium.
- Pistachio has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium and protein.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and pistachio are high in calories. Pistachio has 93% more calories than raisin - raisin has 296 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Raisins has a macronutrient ratio of 3:95:2 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Pistachio | |
|---|---|---|
| Protein | 3% | 14% |
| Carbohydrates | 95% | 19% |
| Fat | 2% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and pistachio has 64% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both raisins and pistachio are high in dietary fiber. Pistachio has 51% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Raisin has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Pistachio is an excellent source of protein and it has 735% more protein than raisin - raisin has 2.5g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and raisin has 97% less saturated fat than pistachio - raisin has 0.18g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Raisin has 80% more Vitamin C than pistachio - raisin has 5.4mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than raisin - pistachio has 13ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Pistachio has more Vitamin E than raisin - pistachio has 2.2mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Pistachio has more Vitamin K than raisin - pistachio has 13.2ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin, pantothenic acid, Vitamin B6 and folate. Both raisins and pistachio contain significant amounts of riboflavin and niacin.
| Raisins | Pistachio | |
|---|---|---|
| Thiamin | 0.112 MG | 0.695 MG |
| Riboflavin | 0.182 MG | 0.234 MG |
| Niacin | 1.114 MG | 1.373 MG |
| Pantothenic acid | 0.045 MG | 0.513 MG |
| Vitamin B6 | 0.188 MG | 1.122 MG |
| Folate | 3 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 282% more calcium than raisin - raisin has 28mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both raisins and pistachio are high in iron. Pistachio has 56% more iron than raisin - raisin has 2.6mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both raisins and pistachio are high in potassium. Pistachio has 22% more potassium than raisin - raisin has 825mg of potassium per 100 grams and pistachio has 1007mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Raisins | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.212 G |
| Total | 0.037 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than raisin per 100 grams.
| Raisins | Pistachio | |
|---|---|---|
| linoleic acid | 0.122 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.122 G | 13.13 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 (%) |
Pistachio 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 % |
|
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 pistachio contain more calories in 100 grams?Both raisins and pistachio are high in calories. Pistachio has 90% more calories than raisin - raisin has 296 calories in 100g and pistachio has 572 calories.
Does raisins or pistachio have more carbohydrates?
By weight, raisin is high in carbohydrates and pistachio has 60% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does raisins or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 280% more calcium than raisin - raisin has 28mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does raisins or pistachio contain more iron?
Both raisins and pistachio are high in iron. Pistachio has 60% more iron than raisin - raisin has 2.6mg of iron in 100 grams and pistachio has 4mg of iron.
Does raisins or pistachio contain more potassium?
Both raisins and pistachio are high in potassium. Pistachio has 20% more potassium than raisin - raisin has 825mg of potassium in 100 grams and pistachio has 1007mg of potassium.