Raisins vs. Cashews

Nutrition comparison of Raisins and Cashews


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of raisins versus cashews (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in raisins and cashews:

  • Both raisins and cashews are high in calories, carbohydrates, dietary fiber, iron and potassium.
  • Cashew has more thiamin, pantothenic acid, Vitamin B6 and folate, however, raisin contains more riboflavin.
  • Cashew is an excellent source of protein.
Detailed nutritional comparison of raisins and cashews is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Raisins (Raisins, seeded) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Raisins src
Image of Cashews src

Calories and Carbs

calories

Both raisins and cashews are high in calories. Cashew has 87% more calories than raisin - raisin has 296 calories per 100 grams and cashew has 553 calories.

For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Raisins has a macronutrient ratio of 3:96:1 and for cashews, 12:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raisins Cashews
Protein 3% 12%
Carbohydrates 96% 21%
Fat 1% 67%
Alcohol ~ ~

carbohydrates

Both raisins and cashews are high in carbohydrates. Raisin has 160% more carbohydrates than cashew - raisin has 78.5g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.

dietary fiber

Both raisins and cashews are high in dietary fiber. Raisin has 106% more dietary fiber than cashew - raisin has 6.8g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.

sugar

Raisin has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and raisin does not contain significant amounts.

Protein

protein

Cashew is an excellent source of protein and it has 623% more protein than raisin - raisin has 2.5g of protein per 100 grams and cashew has 18.2g of protein.

Fat

saturated fat

Cashew is high in saturated fat and raisin has 98% less saturated fat than cashew - raisin has 0.18g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.

Vitamins

Vitamin C

Raisin has 980% more Vitamin C than cashew - raisin has 5.4mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.

Vitamin E

Cashew has more Vitamin E than raisin - cashew has 0.9mg of Vitamin E per 100 grams and raisin does not contain significant amounts.

Vitamin K

Cashew has more Vitamin K than raisin - cashew has 34.1ug of Vitamin K per 100 grams and raisin does not contain significant amounts.

The B Vitamins

Cashew has more thiamin, pantothenic acid, Vitamin B6 and folate, however, raisin contains more riboflavin. Both raisins and cashews contain significant amounts of niacin.

Raisins Cashews
Thiamin 0.112 MG 0.423 MG
Riboflavin 0.182 MG 0.058 MG
Niacin 1.114 MG 1.062 MG
Pantothenic acid 0.045 MG 0.864 MG
Vitamin B6 0.188 MG 0.417 MG
Folate 3 UG 25 UG

Minerals

calcium

Cashew has 32% more calcium than raisin - raisin has 28mg of calcium per 100 grams and cashew has 37mg of calcium.

iron

Both raisins and cashews are high in iron. Cashew has 158% more iron than raisin - raisin has 2.6mg of iron per 100 grams and cashew has 6.7mg of iron.

potassium

Both raisins and cashews are high in potassium. Raisin has 25% more potassium than cashew - raisin has 825mg of potassium per 100 grams and cashew has 660mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both raisins and cashews contain significant amounts of alpha linoleic acid (ALA).

Raisins Cashews
alpha linoleic acid 0.037 G 0.062 G
Total 0.037 G 0.062 G

omega 6s

Comparing omega-6 fatty acids, cashew has more linoleic acid than raisin per 100 grams.

Raisins Cashews
linoleic acid 0.122 G 7.782 G
other omega 6 ~ 0.266 G
Total 0.122 G 8.048 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Raisins or Cashews .

Note: The specific food items compared are: Raisins (Raisins, seeded) and Cashews (Nuts, cashew nuts, raw) .

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FAQ

Does raisins or cashews contain more calories in 100 grams?
Both raisins and cashews are high in calories. Cashew has 90% more calories than raisin - raisin has 296 calories in 100g and cashew has 553 calories.

Does raisins or cashews have more carbohydrates?
By weight, both raisins and cashews are high in carbohydrates. raisin has 160% more carbohydrates than cashew - raisin has 78.5g of carbs for 100g and cashew has 30.2g of carbohydrates.

Does raisins or cashews contain more iron?
Both raisins and cashews are high in iron. Cashew has 160% more iron than raisin - raisin has 2.6mg of iron in 100 grams and cashew has 6.7mg of iron.

Does raisins or cashews contain more potassium?
Both raisins and cashews are high in potassium. Raisin has 30% more potassium than cashew - raisin has 825mg of potassium in 100 grams and cashew has 660mg of potassium.