Raisins vs. Peanuts
Nutrition comparison of Raisins and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and peanuts:
- Both raisins and peanuts are high in calories, dietary fiber and potassium.
- Peanut has more niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut has signficantly more Vitamin E than raisin.
- Peanut is a great source of calcium.
- Peanut is an excellent source of protein.
- Raisin is a great source of iron.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and peanuts are high in calories. Peanut has 98% more calories than raisin - raisin has 296 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Raisins has a macronutrient ratio of 3:95:2 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Peanuts | |
|---|---|---|
| Protein | 3% | 16% |
| Carbohydrates | 95% | 14% |
| Fat | 2% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and peanut has 73% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both raisins and peanuts are high in dietary fiber. Peanut has 24% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Raisin has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Peanut is an excellent source of protein and it has 866% more protein than raisin - raisin has 2.5g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and raisin has 98% less saturated fat than peanut - raisin has 0.18g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and raisins are low in trans fat - peanut has 0.03g of trans fat per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisin has more Vitamin C than peanut - raisin has 5.4mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has signficantly more Vitamin E than raisin - peanut has 4.9mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Peanut has more niacin, pantothenic acid, Vitamin B6 and folate. Both raisins and peanuts contain significant amounts of thiamin and riboflavin.
| Raisins | Peanuts | |
|---|---|---|
| Thiamin | 0.112 MG | 0.152 MG |
| Riboflavin | 0.182 MG | 0.197 MG |
| Niacin | 1.114 MG | 14.355 MG |
| Pantothenic acid | 0.045 MG | 1.011 MG |
| Vitamin B6 | 0.188 MG | 0.466 MG |
| Folate | 3 UG | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 107% more calcium than raisin - raisin has 28mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Raisin is a great source of iron and it has 64% more iron than peanut - raisin has 2.6mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both raisins and peanuts are high in potassium. Raisin has 30% more potassium than peanut - raisin has 825mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raisins and peanuts contain significant amounts of alpha linoleic acid (ALA).
| Raisins | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.026 G |
| Total | 0.037 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than raisin per 100 grams.
| Raisins | Peanuts | |
|---|---|---|
| linoleic acid | 0.122 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.122 G | 9.719 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 (%) |
Peanuts 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 peanuts contain more calories in 100 grams?Both raisins and peanuts are high in calories. Peanut has 100% more calories than raisin - raisin has 296 calories in 100g and peanut has 587 calories.
Does raisins or peanuts have more carbohydrates?
By weight, raisin is high in carbohydrates and peanut has 70% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does raisins or peanuts contain more potassium?
Both raisins and peanuts are high in potassium. Raisin has 30% more potassium than peanut - raisin has 825mg of potassium in 100 grams and peanut has 634mg of potassium.