Raisins vs. Walnut

Nutrition comparison of Raisins and Walnut


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

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

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

  • Both raisins and walnut are high in calories, dietary fiber, iron and potassium.
  • Walnut has more thiamin, pantothenic acid, Vitamin B6 and folate.
  • Walnut is an excellent source of calcium and protein.
Detailed nutritional comparison of raisins and walnut 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 Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Raisins src
Image of Walnut src

Calories and Carbs

calories

Both raisins and walnut are high in calories. Walnut has 121% more calories than raisin - raisin has 296 calories per 100 grams and walnut has 654 calories.

For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Raisins has a macronutrient ratio of 3:96:1 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raisins Walnut
Protein 3% 9%
Carbohydrates 96% 8%
Fat 1% 84%
Alcohol ~ ~

carbohydrates

Raisin is high in carbohydrates and walnut has 83% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.

dietary fiber

Both raisins and walnut are high in dietary fiber. Raisin is very similar to walnut for dietary fiber - raisin has 6.8g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.

sugar

Raisin has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and raisin does not contain significant amounts.

Protein

protein

Walnut is an excellent source of protein and it has 504% more protein than raisin - raisin has 2.5g of protein per 100 grams and walnut has 15.2g of protein.

Fat

saturated fat

Walnut is high in saturated fat and raisin has 97% less saturated fat than walnut - raisin has 0.18g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.

Vitamins

Vitamin C

Raisin has 315% more Vitamin C than walnut - raisin has 5.4mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.

Vitamin A

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

Vitamin E

Walnut has more Vitamin E than raisin - walnut has 0.7mg of Vitamin E per 100 grams and raisin does not contain significant amounts.

Vitamin K

Walnut and raisins contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and raisin does not contain significant amounts.

The B Vitamins

Walnut has more thiamin, pantothenic acid, Vitamin B6 and folate. Both raisins and walnut contain significant amounts of riboflavin and niacin.

Raisins Walnut
Thiamin 0.112 MG 0.341 MG
Riboflavin 0.182 MG 0.15 MG
Niacin 1.114 MG 1.125 MG
Pantothenic acid 0.045 MG 0.57 MG
Vitamin B6 0.188 MG 0.537 MG
Folate 3 UG 98 UG

Minerals

calcium

Walnut is an excellent source of calcium and it has 250% more calcium than raisin - raisin has 28mg of calcium per 100 grams and walnut has 98mg of calcium.

iron

Both raisins and walnut are high in iron. Raisin is very similar to raisin for iron - raisin has 2.6mg of iron per 100 grams and walnut has 2.9mg of iron.

potassium

Both raisins and walnut are high in potassium. Raisin has 87% more potassium than walnut - raisin has 825mg of potassium per 100 grams and walnut has 441mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Raisins Walnut
alpha linoleic acid 0.037 G 9.08 G
Total 0.037 G 9.08 G

omega 6s

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

Raisins Walnut
linoleic acid 0.122 G 38.093 G
other omega 6 ~ 0.063 G
Total 0.122 G 38.156 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Raisins or Walnut .

Note: The specific food items compared are: Raisins (Raisins, seeded) and Walnut (Nuts, walnuts, english) .

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FAQ

Does raisins or walnut contain more calories in 100 grams?
Both raisins and walnut are high in calories. Walnut has 120% more calories than raisin - raisin has 296 calories in 100g and walnut has 654 calories.

Does raisins or walnut have more carbohydrates?
By weight, raisin is high in carbohydrates and walnut has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and walnut has 13.7g of carbohydrates.

Does raisins or walnut contain more calcium?
Walnut is a rich source of calcium and it has 250% more calcium than raisin - raisin has 28mg of calcium in 100 grams and walnut has 98mg of calcium.

Does raisins or walnut contain more iron?
Both raisins and walnut are high in iron. Raisin is very similar to raisin for iron - raisin has 2.6mg of iron in 100 grams and walnut has 2.9mg of iron.

Does raisins or walnut contain more potassium?
Both raisins and walnut are high in potassium. Raisin has 90% more potassium than walnut - raisin has 825mg of potassium in 100 grams and walnut has 441mg of potassium.