Raisins vs. Peas
Nutrition comparison of Raisins and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and peas:
- Both raisins and peas are high in dietary fiber and potassium.
- Pea has more thiamin and folate.
- Pea is an excellent source of Vitamin C.
- Raisin is a great source of iron.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and pea has 73% less calories than raisin - raisin has 296 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, raisins is much lighter in protein, much heavier in carbs and similar to peas for fat. Raisins has a macronutrient ratio of 3:95:2 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Peas | |
|---|---|---|
| Protein | 3% | 26% |
| Carbohydrates | 95% | 69% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and pea has 82% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both raisins and peas are high in dietary fiber. Raisin has 19% more dietary fiber than pea - raisin has 6.8g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Raisin has less sugar than pea - pea has 5.7g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Pea has 115% more protein than raisin - raisin has 2.5g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both raisins and peas are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 641% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pea has more Vitamin A than raisin - pea has 38ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Peas and raisins contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Pea has more Vitamin K than raisin - pea has 24.8ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Pea has more thiamin and folate. Both raisins and peas contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Raisins | Peas | |
|---|---|---|
| Thiamin | 0.112 MG | 0.266 MG |
| Riboflavin | 0.182 MG | 0.132 MG |
| Niacin | 1.114 MG | 2.09 MG |
| Pantothenic acid | 0.045 MG | 0.104 MG |
| Vitamin B6 | 0.188 MG | 0.169 MG |
| Folate | 3 UG | 65 UG |
Minerals
calcium
Raisins and peas contain similar amounts of calcium - raisin has 28mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Raisin is a great source of iron and it has 76% more iron than pea - raisin has 2.6mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both raisins and peas are high in potassium. Raisin has 238% more potassium than pea - raisin has 825mg of potassium per 100 grams and pea has 244mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raisins and peas contain significant amounts of alpha linoleic acid (ALA).
| Raisins | Peas | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.035 G |
| Total | 0.037 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, both raisins and peas contain significant amounts of linoleic acid.
| Raisins | Peas | |
|---|---|---|
| linoleic acid | 0.122 G | 0.152 G |
| Total | 0.122 G | 0.152 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 (%) |
Peas g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 peas contain more calories in 100 grams?Raisin is high in calories and pea has 70% less calories than raisin - raisin has 296 calories in 100g and pea has 81 calories.
Does raisins or peas have more carbohydrates?
By weight, raisin is high in carbohydrates and pea has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and pea has 14.5g of carbohydrates.
Does raisins or peas contain more potassium?
Both raisins and peas are high in potassium. Raisin has 240% more potassium than pea - raisin has 825mg of potassium in 100 grams and pea has 244mg of potassium.