Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Almond butter vs. Raisin — In-Depth Nutrition Comparison

Compare

Summary of differences between almond butter and raisins

  • Raisins have less vitamin E, manganese, copper, vitamin B2, magnesium, phosphorus, calcium, zinc, and fiber than almond butter.
  • Almond butter covers your daily need for vitamin E, 161% more than raisins.
  • Almond butter has 72 times more saturated fat than raisins. While almond butter has 4.152g of saturated fat, raisins have only 0.058g.

These are the specific foods used in this comparison Nuts, almond butter, plain, without salt added and Raisins, seedless.

Infographic

Almond butter vs Raisin infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Raisin
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more MagnesiumMagnesium +771.9%
Contains more CalciumCalcium +594%
Contains more IronIron +85.6%
Contains more CopperCopper +193.7%
Contains more ZincZinc +1395.5%
Contains more PhosphorusPhosphorus +403%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +612.7%
Contains more SeleniumSelenium +300%
~equal in Potassium ~749mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Raisin
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin EVitamin E +20075%
Contains more Vitamin B2Vitamin B2 +651.2%
Contains more Vitamin B3Vitamin B3 +311.9%
Contains more Vitamin B5Vitamin B5 +234.7%
Contains more FolateFolate +960%
Contains more CholineCholine +369.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +158.5%
Contains more Vitamin B6Vitamin B6 +68.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more ProteinProtein +582.7%
Contains more FatsFats +11965.2%
Contains more OtherOther +65.6%
Contains more CarbsCarbs +320.7%
Contains more WaterWater +840.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +63517.6%
Contains more Poly. FatPolyunsaturated fat +36691.9%
Contains less Sat. FatSaturated fat -98.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Raisin
3
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +864.4%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +3275%
Contains more GlucoseGlucose +138650%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Raisin
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Raisin DV% diff.
Vitamin E 24.21mg 0.12mg 161%
Polyunsaturated fat 13.613g 0.037g 91%
Fats 55.5g 0.46g 85%
Monounsaturated fat 32.445g 0.051g 81%
Manganese 2.131mg 0.299mg 80%
Copper 0.934mg 0.318mg 68%
Vitamin B2 0.939mg 0.125mg 63%
Magnesium 279mg 32mg 59%
Phosphorus 508mg 101mg 58%
Fructose 0g 29.68g 37%
Protein 20.96g 3.07g 36%
Calcium 347mg 50mg 30%
Zinc 3.29mg 0.22mg 28%
Fiber 10.3g 3.7g 26%
Carbs 18.82g 79.18g 20%
Iron 3.49mg 1.88mg 20%
Saturated fat 4.152g 0.058g 19%
Calories 614kcal 299kcal 16%
Vitamin B3 3.155mg 0.766mg 15%
Folate 53µg 5µg 12%
Choline 52.1mg 11.1mg 7%
Vitamin B1 0.041mg 0.106mg 5%
Vitamin B6 0.103mg 0.174mg 5%
Vitamin B5 0.318mg 0.095mg 4%
Vitamin C 0mg 2.3mg 3%
Vitamin K 0µg 3.5µg 3%
Selenium 2.4µg 0.6µg 3%
Starch 0.08g 2.7g 1%
Net carbs 8.52g 75.48g N/A
Potassium 748mg 749mg 0%
Sugar 4.43g 59.19g N/A
Sodium 7mg 11mg 0%
Tryptophan 0.159mg 0.05mg 0%
Threonine 0.555mg 0.077mg 0%
Isoleucine 0.813mg 0.057mg 0%
Leucine 1.483mg 0.096mg 0%
Lysine 0.612mg 0.084mg 0%
Methionine 0.122mg 0.021mg 0%
Phenylalanine 1.149mg 0.065mg 0%
Valine 0.937mg 0.083mg 0%
Histidine 0.55mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Raisin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
68%
Almond butter
11%
Raisin
Minerals Daily Need Coverage Score
141%
Almond butter
37%
Raisin

Comparison summary

Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 4.094g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $2)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 54.76g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.