Raisins vs. Walnut
Nutrition comparison of Raisins and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and walnut:
- Both raisins and walnut are high in calories, dietary fiber, iron and potassium.
- Walnut has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and walnut are high in calories. Walnut has 121% more calories than raisin - raisin has 296 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Raisins has a macronutrient ratio of 3:95:2 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Walnut | |
|---|---|---|
| Protein | 3% | 9% |
| Carbohydrates | 95% | 8% |
| Fat | 2% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and walnut has 83% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both raisins and walnut are high in dietary fiber. Raisin is very similar to walnut for dietary fiber - raisin has 6.8g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Raisin has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Walnut is an excellent source of protein and it has 504% more protein than raisin - raisin has 2.5g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and raisin has 97% less saturated fat than walnut - raisin has 0.18g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Raisin has 315% more Vitamin C than walnut - raisin has 5.4mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Walnut and raisins contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than raisin - walnut has 0.7mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Walnut and raisins contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, pantothenic acid, Vitamin B6 and folate. Both raisins and walnut contain significant amounts of riboflavin and niacin.
| Raisins | Walnut | |
|---|---|---|
| Thiamin | 0.112 MG | 0.341 MG |
| Riboflavin | 0.182 MG | 0.15 MG |
| Niacin | 1.114 MG | 1.125 MG |
| Pantothenic acid | 0.045 MG | 0.57 MG |
| Vitamin B6 | 0.188 MG | 0.537 MG |
| Folate | 3 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 250% more calcium than raisin - raisin has 28mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both raisins and walnut are high in iron. Raisin is very similar to raisin for iron - raisin has 2.6mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both raisins and walnut are high in potassium. Raisin has 87% more potassium than walnut - raisin has 825mg of potassium per 100 grams and walnut has 441mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Raisins | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 9.08 G |
| Total | 0.037 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than raisin per 100 grams.
| Raisins | Walnut | |
|---|---|---|
| linoleic acid | 0.122 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.122 G | 38.156 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 (%) |
Walnut 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 % |
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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 walnut contain more calories in 100 grams?Both raisins and walnut are high in calories. Walnut has 120% more calories than raisin - raisin has 296 calories in 100g and walnut has 654 calories.
Does raisins or walnut have more carbohydrates?
By weight, raisin is high in carbohydrates and walnut has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does raisins or walnut contain more calcium?
Walnut is a rich source of calcium and it has 250% more calcium than raisin - raisin has 28mg of calcium in 100 grams and walnut has 98mg of calcium.
Does raisins or walnut contain more iron?
Both raisins and walnut are high in iron. Raisin is very similar to raisin for iron - raisin has 2.6mg of iron in 100 grams and walnut has 2.9mg of iron.
Does raisins or walnut contain more potassium?
Both raisins and walnut are high in potassium. Raisin has 90% more potassium than walnut - raisin has 825mg of potassium in 100 grams and walnut has 441mg of potassium.