Raisins vs. Pili Nut
Nutrition comparison of Raisins and Pili Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
pili nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and pili nut:
- Both raisins and pili nut are high in calories, iron and potassium.
- Pili nut has more thiamin, pantothenic acid and folate, however, raisin contains more riboflavin.
- Pili nut is a great source of protein.
- Pili nut is an excellent source of calcium.
- Raisin is an excellent source of dietary fiber.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Pili Nut (Nuts, pilinuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and pili nut are high in calories. Pili nut has 143% more calories than raisin - raisin has 296 calories per 100 grams and pili nut has 719 calories.
For macronutrient ratios, raisins is much heavier in carbs, much lighter in fat and similar to pili nut for protein. Raisins has a macronutrient ratio of 3:95:2 and for pili nut, 6:2:92 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Pili Nut | |
|---|---|---|
| Protein | 3% | 6% |
| Carbohydrates | 95% | 2% |
| Fat | 2% | 92% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and pili nut has 95% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and pili nut has 4g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has more dietary fiber than pili nut - raisin has 6.8g of dietary fiber per 100 grams and pili nut does not contain significant amounts.
Protein
protein
Pili nut is a great source of protein and it has 329% more protein than raisin - raisin has 2.5g of protein per 100 grams and pili nut has 10.8g of protein.
Fat
saturated fat
Pili nut is high in saturated fat and raisin has 99% less saturated fat than pili nut - raisin has 0.18g of saturated fat per 100 grams and pili nut has 31.2g of saturated fat.
Vitamins
Vitamin C
Raisin has 800% more Vitamin C than pili nut - raisin has 5.4mg of Vitamin C per 100 grams and pili nut has 0.6mg of Vitamin C.
Vitamin A
Pili nut and raisins contain similar amounts of Vitamin A - pili nut has 2ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Pili nut has more thiamin, pantothenic acid and folate, however, raisin contains more riboflavin. Both raisins and pili nut contain significant amounts of niacin and Vitamin B6.
| Raisins | Pili Nut | |
|---|---|---|
| Thiamin | 0.112 MG | 0.913 MG |
| Riboflavin | 0.182 MG | 0.093 MG |
| Niacin | 1.114 MG | 0.519 MG |
| Pantothenic acid | 0.045 MG | 0.479 MG |
| Vitamin B6 | 0.188 MG | 0.115 MG |
| Folate | 3 UG | 60 UG |
Minerals
calcium
Pili nut is an excellent source of calcium and it has 418% more calcium than raisin - raisin has 28mg of calcium per 100 grams and pili nut has 145mg of calcium.
iron
Both raisins and pili nut are high in iron. Pili nut has 36% more iron than raisin - raisin has 2.6mg of iron per 100 grams and pili nut has 3.5mg of iron.
potassium
Both raisins and pili nut are high in potassium. Raisin has 63% more potassium than pili nut - raisin has 825mg of potassium per 100 grams and pili nut has 507mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pili nut has more linoleic acid than raisin per 100 grams.
| Raisins | Pili Nut | |
|---|---|---|
| linoleic acid | 0.122 G | 7.605 G |
| Total | 0.122 G | 7.605 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 145g
(
cup
)
|
Daily Values (%) |
Pili Nut 120g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 429KCAL 22% |
|
5% | calories | 101% |
|
863KCAL 43% | |
| 114G 46% |
|
>999% | carbohydrates | 5% |
|
4.8G 2% | |
| 9.9G 39% |
|
>999% | dietary fiber | 5% |
|
||
| 0.78G 1% |
|
5% | total fat | >999% |
|
95G 149% | |
| 0.26G 1% |
|
5% | saturated fat | >999% |
|
37G 208% | |
| 0.03G | 5% | monounsaturated fat | >999% | 45G | |||
| 0.23G | 5% | polyunsaturated fat | >999% | 9.1G | |||
| 41MG 3% |
|
>999% | sodium | 5% |
|
3.6MG 0.2% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
2.4UG 0.3% | ||
| 7.8MG 10% |
|
983% | Vitamin C | 5% |
|
0.72MG 1% | |
| 41MG 4% |
|
5% | calcium | 324% |
|
174MG 17% | |
| 3.8MG 21% |
|
5% | iron | 11% |
|
4.2MG 24% | |
| 44MG 14% |
|
5% | magnesium | 723% |
|
362MG 117% | |
| 1196MG 52% |
|
97% | potassium | 5% |
|
608MG 27% | |
| 0.16MG 15% |
|
5% | thiamin (Vit B1) | 587% |
|
1.1MG 100% | |
| 0.26MG 24% |
|
136% | riboflavin (Vit B2) | 5% |
|
0.11MG 10% | |
| 1.6MG 12% |
|
158% | niacin (Vit B3) | 5% |
|
0.62MG 4% | |
| 0.27MG 21% |
|
93% | Vitamin B6 | 5% |
|
0.14MG 11% | |
| 0.07MG 1% |
|
5% | pantothenic acid (Vit B5) | 713% |
|
0.57MG 12% | |
| 4.4UG 1% |
|
5% | folate (Vit B9) | >999% |
|
72UG 18% | |
| 3.7G 7% |
|
5% | protein | 251% |
|
13G 26% | |
| 0.44MG 37% |
|
5% | copper | 150% |
|
1.1MG 96% | |
| 0.39MG 22% |
|
5% | manganese | 618% |
|
2.8MG 154% | |
| 109MG 16% |
|
5% | phosphorus | 533% |
|
690MG 99% | |
| 0.87UG 2% |
|
>999% | selenium | 5% |
|
||
| 0.26MG 3% |
|
5% | zinc | >999% |
|
3.6MG 45% | |
| 24G | 627% | Water | 5% | 3.3G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin E, Vitamin D, biotin (Vit B7), Vitamin B12, choline, Vitamin K, cholesterol, trans fat, sugar. |
|||||||
FAQ
Does raisins or pili nut contain more calories in 100 grams?Both raisins and pili nut are high in calories. Pili nut has 140% more calories than raisin - raisin has 296 calories in 100g and pili nut has 719 calories.
Does raisins or pili nut have more carbohydrates?
By weight, raisin is high in carbohydrates and pili nut has 100% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and pili nut has 4g of carbohydrates.
Does raisins or pili nut contain more calcium?
Pili nut is a rich source of calcium and it has 420% more calcium than raisin - raisin has 28mg of calcium in 100 grams and pili nut has 145mg of calcium.
Does raisins or pili nut contain more iron?
Both raisins and pili nut are high in iron. Pili nut has 40% more iron than raisin - raisin has 2.6mg of iron in 100 grams and pili nut has 3.5mg of iron.
Does raisins or pili nut contain more potassium?
Both raisins and pili nut are high in potassium. Raisin has 60% more potassium than pili nut - raisin has 825mg of potassium in 100 grams and pili nut has 507mg of potassium.