Raisins vs. Pine Nut

Nutrition comparison of Raisins and Pine Nut


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

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

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

  • Both raisins and pine nut are high in calories, dietary fiber, iron and potassium.
  • Pine nut has more thiamin, niacin, pantothenic acid and folate.
  • Pine nut is a great source of Vitamin E.
  • Pine nut is an excellent source of protein.
  • Raisin has signficantly less saturated fat than pine nut.
Detailed nutritional comparison of raisins and pine nut 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 Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Raisins src
Image of Pine Nut src

Calories and Carbs

calories

Both raisins and pine nut are high in calories. Pine nut has 127% more calories than raisin - raisin has 296 calories per 100 grams and pine nut has 673 calories.

For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Raisins has a macronutrient ratio of 3:95:2 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raisins Pine Nut
Protein 3% 8%
Carbohydrates 95% 7%
Fat 2% 85%
Alcohol ~ ~

carbohydrates

Raisin is high in carbohydrates and pine nut has 83% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.

dietary fiber

Both raisins and pine nut are high in dietary fiber. Raisin has 84% more dietary fiber than pine nut - raisin has 6.8g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.

sugar

Raisin has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and raisin does not contain significant amounts.

Protein

protein

Pine nut is an excellent source of protein and it has 443% more protein than raisin - raisin has 2.5g of protein per 100 grams and pine nut has 13.7g of protein.

Fat

saturated fat

Raisin has signficantly less saturated fat than pine nut - raisin has 0.18g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.

Vitamins

Vitamin C

Raisin has 575% more Vitamin C than pine nut - raisin has 5.4mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.

Vitamin A

Pine nut and raisins contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and raisin does not contain significant amounts.

Vitamin E

Pine nut is a great source of Vitamin E and it has more Vitamin E than raisin - pine nut has 9.3mg of Vitamin E per 100 grams and raisin does not contain significant amounts.

Vitamin K

Pine nut has more Vitamin K than raisin - pine nut has 53.9ug of Vitamin K per 100 grams and raisin does not contain significant amounts.

The B Vitamins

Pine nut has more thiamin, niacin, pantothenic acid and folate. Both raisins and pine nut contain significant amounts of riboflavin and Vitamin B6.

Raisins Pine Nut
Thiamin 0.112 MG 0.364 MG
Riboflavin 0.182 MG 0.227 MG
Niacin 1.114 MG 4.387 MG
Pantothenic acid 0.045 MG 0.313 MG
Vitamin B6 0.188 MG 0.094 MG
Folate 3 UG 34 UG

Minerals

calcium

Raisin has 75% more calcium than pine nut - raisin has 28mg of calcium per 100 grams and pine nut has 16mg of calcium.

iron

Both raisins and pine nut are high in iron. Pine nut has 114% more iron than raisin - raisin has 2.6mg of iron per 100 grams and pine nut has 5.5mg of iron.

potassium

Both raisins and pine nut are high in potassium. Raisin has 38% more potassium than pine nut - raisin has 825mg of potassium per 100 grams and pine nut has 597mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than raisin per 100 grams.

Raisins Pine Nut
alpha linoleic acid 0.037 G 0.164 G
Total 0.037 G 0.164 G

omega 6s

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

Raisins Pine Nut
linoleic acid 0.122 G 33.15 G
other omega 6 ~ 0.052 G
Total 0.122 G 33.202 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.

Note: The specific food items compared are: Raisins (Raisins, seeded) and Pine Nut (Nuts, pine nuts, dried) .

Raisins 145g

( cup )
Daily Values (%)

Pine Nut 135g

( cup )
429KCAL 22%
calories 112%
909KCAL 45%
114G 46%
533% carbohydrates
18G 7%
9.9G 39%
98% dietary fiber
5G 20%
sugar >999% 4.8G
0.78G 1%
total fat >999%
92G 144%
0.26G 1%
saturated fat >999%
6.6G 37%
0.03G monounsaturated fat >999% 25G
0.23G polyunsaturated fat >999% 46G
41MG 3%
>999% sodium
2.7MG 0.2%
Vitamins and Minerals
Vitamin A >999%
1.4UG 0.2%
7.8MG 10%
609% Vitamin C
1.1MG 1%
41MG 4%
86% calcium
22MG 2%
3.8MG 21%
iron 97%
7.5MG 42%
44MG 14%
magnesium 670%
339MG 109%
1196MG 52%
48% potassium
806MG 35%
0.16MG 15%
thiamin (Vit B1) 206%
0.49MG 45%
0.26MG 24%
riboflavin (Vit B2) 19%
0.31MG 28%
1.6MG 12%
niacin (Vit B3) 269%
5.9MG 42%
0.27MG 21%
108% Vitamin B6
0.13MG 10%
0.07MG 1%
pantothenic acid (Vit B5) 499%
0.42MG 9%
4.4UG 1%
folate (Vit B9) 945%
46UG 12%
Vitamin E >999%
13MG 84%
Vitamin K >999%
73UG 81%
3.7G 7%
protein 386%
18G 37%
choline >999%
75MG 18%
0.44MG 37%
copper 309%
1.8MG 149%
0.39MG 22%
manganese >999%
12MG 660%
109MG 16%
phosphorus 612%
776MG 111%
0.87UG 2%
selenium 9%
0.95UG 2%
0.26MG 3%
zinc >999%
8.7MG 109%
24G 674% Water 3.1G
Starch >999% 1.9G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does raisins or pine nut contain more calories in 100 grams?
Both raisins and pine nut are high in calories. Pine nut has 130% more calories than raisin - raisin has 296 calories in 100g and pine nut has 673 calories.

Does raisins or pine nut have more carbohydrates?
By weight, raisin is high in carbohydrates and pine nut has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and pine nut has 13.1g of carbohydrates.

Does raisins or pine nut contain more iron?
Both raisins and pine nut are high in iron. Pine nut has 110% more iron than raisin - raisin has 2.6mg of iron in 100 grams and pine nut has 5.5mg of iron.

Does raisins or pine nut contain more potassium?
Both raisins and pine nut are high in potassium. Raisin has 40% more potassium than pine nut - raisin has 825mg of potassium in 100 grams and pine nut has 597mg of potassium.