Peach vs. Raisins
Nutrition comparison of Peach and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peach
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peach and raisins:
- Raisin has more thiamin, riboflavin and Vitamin B6, however, peach contains more pantothenic acid.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Peach (Peaches, yellow, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and peach has 86% less calories than raisin - raisin has 296 calories per 100 grams and peach has 42 calories.
For macronutrient ratios, peach is heavier in protein, lighter in carbs and similar to raisins for fat. Peach has a macronutrient ratio of 8:87:5 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peach | Raisins | |
|---|---|---|
| Protein | 8% | 3% |
| Carbohydrates | 87% | 95% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and peach has 87% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and peach has 10.1g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 353% more dietary fiber than peach - raisin has 6.8g of dietary fiber per 100 grams and peach has 1.5g of dietary fiber.
Protein
protein
Raisin has 177% more protein than peach - raisin has 2.5g of protein per 100 grams and peach has 0.91g of protein.
Fat
saturated fat
Both raisins and peach are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and peach does not contain significant amounts.
Vitamins
Vitamin C
Raisins and peach contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and peach has 4.1mg of Vitamin C.
Vitamin A
Peach has more Vitamin A than raisin - peach has 24ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin K
Peach and raisins contain similar amounts of Vitamin K - peach has 3ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin and Vitamin B6, however, peach contains more pantothenic acid. Both peach and raisins contain significant amounts of niacin and folate.
| Peach | Raisins | |
|---|---|---|
| Thiamin | 0.024 MG | 0.112 MG |
| Riboflavin | 0.031 MG | 0.182 MG |
| Niacin | 0.806 MG | 1.114 MG |
| Pantothenic acid | 0.153 MG | 0.045 MG |
| Vitamin B6 | 0.025 MG | 0.188 MG |
| Folate | 6 UG | 3 UG |
Minerals
calcium
Raisin has 600% more calcium than peach - raisin has 28mg of calcium per 100 grams and peach has 4mg of calcium.
iron
Raisin is a great source of iron and it has 662% more iron than peach - raisin has 2.6mg of iron per 100 grams and peach has 0.34mg of iron.
potassium
Raisin is an excellent source of potassium and it has 576% more potassium than peach - raisin has 825mg of potassium per 100 grams and peach has 122mg of potassium.
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.
Peach 154g
(
slices with skin
)
|
Daily Values (%) |
Raisins 165g
(
cup, packed
)
|
|||||
|---|---|---|---|---|---|---|---|
| 65KCAL 3% |
|
5% | calories | 651% |
|
488KCAL 24% | |
| 16G 6% |
|
5% | carbohydrates | 706% |
|
129G 52% | |
| 2.3G 9% |
|
5% | dietary fiber | 378% |
|
11G 45% | |
| 0.42G 1% |
|
5% | total fat | 112% |
|
0.89G 1% | |
|
|
5% | saturated fat | >999% |
|
0.29G 2% | ||
| 5% | monounsaturated fat | >999% | 0.04G | ||||
| 5% | polyunsaturated fat | >999% | 0.26G | ||||
| 20MG 1% |
|
5% | sodium | 130% |
|
46MG 3% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 37UG 5% |
|
>999% | Vitamin A | 5% |
|
||
| 6.3MG 8% |
|
5% | Vitamin C | 41% |
|
8.9MG 12% | |
| 6.2MG 1% |
|
5% | calcium | 642% |
|
46MG 5% | |
| 0.52MG 3% |
|
5% | iron | 727% |
|
4.3MG 24% | |
| 12MG 4% |
|
5% | magnesium | 317% |
|
50MG 16% | |
| 188MG 8% |
|
5% | potassium | 624% |
|
1361MG 59% | |
| 0.04MG 3% |
|
5% | thiamin (Vit B1) | 349% |
|
0.18MG 17% | |
| 0.05MG 4% |
|
5% | riboflavin (Vit B2) | 499% |
|
0.3MG 27% | |
| 1.2MG 9% |
|
5% | niacin (Vit B3) | 50% |
|
1.8MG 13% | |
| 0.04MG 3% |
|
5% | Vitamin B6 | 673% |
|
0.31MG 24% | |
| 0.24MG 5% |
|
243% | pantothenic acid (Vit B5) | 5% |
|
0.07MG 2% | |
| 9.2UG 2% |
|
88% | folate (Vit B9) | 5% |
|
4.9UG 1% | |
| 4.6UG 5% |
|
>999% | Vitamin K | 5% |
|
||
| 1.4G 3% |
|
5% | protein | 200% |
|
4.2G 8% | |
| 0.12MG 10% |
|
5% | copper | 316% |
|
0.5MG 42% | |
| 0.04MG 2% |
|
5% | manganese | 998% |
|
0.44MG 25% | |
| 34MG 5% |
|
5% | phosphorus | 265% |
|
124MG 18% | |
| 3.2UG 6% |
|
223% | selenium | 5% |
|
0.99UG 2% | |
| 0.35MG 4% |
|
17% | zinc | 5% |
|
0.3MG 4% | |
| 136G | 404% | Water | 5% | 27G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin E, Vitamin D, biotin (Vit B7), Vitamin B12, choline, cholesterol, trans fat, sugar. |
|||||||
FAQ
Does raisins or peach contain more calories in 100 grams?Raisin is high in calories and peach has 90% less calories than raisin - raisin has 296 calories in 100g and peach has 42 calories.
Does raisins or peach have more carbohydrates?
By weight, raisin is high in carbohydrates and peach has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and peach has 10.1g of carbohydrates.
Does raisins or peach contain more potassium?
Raisin is a rich source of potassium and it has 580% more potassium than peach - raisin has 825mg of potassium in 100 grams and peach has 122mg of potassium.