Almonds vs. Raisin — In-Depth Nutrition Comparison
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How are almonds and raisins different?
- Almonds have more vitamin E, manganese, copper, vitamin B2, magnesium, phosphorus, fiber, zinc, iron, and calcium than raisins.
- Daily need coverage for vitamin E for almonds is 170% higher.
- Almonds contain 14 times more zinc than raisins. While almonds contain 3.12mg of zinc, raisins contain only 0.22mg.
- Almonds have a lower glycemic index (0) than raisins (64).
Nuts, almonds and Raisins, seedless are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +743.8% |
| Contains more CalciumCalcium | +438% |
| Contains more IronIron | +97.3% |
| Contains more CopperCopper | +224.2% |
| Contains more ZincZinc | +1318.2% |
| Contains more PhosphorusPhosphorus | +376.2% |
| Contains less SodiumSodium | -90.9% |
| Contains more ManganeseManganese | +628.8% |
| Contains more SeleniumSelenium | +583.3% |
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.
| Contains more Vitamin EVitamin E | +21258.3% |
| Contains more Vitamin B1Vitamin B1 | +93.4% |
| Contains more Vitamin B2Vitamin B2 | +810.4% |
| Contains more Vitamin B3Vitamin B3 | +372.3% |
| Contains more Vitamin B5Vitamin B5 | +395.8% |
| Contains more FolateFolate | +780% |
| Contains more CholineCholine | +369.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +27% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.12mg | 170% |
| Polyunsaturated fat | 12.329g | 0.037g | 82% |
| Manganese | 2.179mg | 0.299mg | 82% |
| Monounsaturated fat | 31.551g | 0.051g | 79% |
| Copper | 1.031mg | 0.318mg | 79% |
| Vitamin B2 | 1.138mg | 0.125mg | 78% |
| Fats | 49.93g | 0.46g | 76% |
| Magnesium | 270mg | 32mg | 57% |
| Phosphorus | 481mg | 101mg | 54% |
| Fructose | 0.11g | 29.68g | 37% |
| Protein | 21.15g | 3.07g | 36% |
| Fiber | 12.5g | 3.7g | 35% |
| Zinc | 3.12mg | 0.22mg | 26% |
| Iron | 3.71mg | 1.88mg | 23% |
| Calcium | 269mg | 50mg | 22% |
| Carbs | 21.55g | 79.18g | 19% |
| Vitamin B3 | 3.618mg | 0.766mg | 18% |
| Saturated fat | 3.802g | 0.058g | 17% |
| Calories | 579kcal | 299kcal | 14% |
| Folate | 44µg | 5µg | 10% |
| Vitamin B5 | 0.471mg | 0.095mg | 8% |
| Vitamin B1 | 0.205mg | 0.106mg | 8% |
| Choline | 52.1mg | 11.1mg | 7% |
| Selenium | 4.1µg | 0.6µg | 6% |
| Vitamin C | 0mg | 2.3mg | 3% |
| Vitamin B6 | 0.137mg | 0.174mg | 3% |
| Vitamin K | 0µg | 3.5µg | 3% |
| Starch | 0.72g | 2.7g | 1% |
| Net carbs | 9.05g | 75.48g | N/A |
| Potassium | 733mg | 749mg | 0% |
| Sugar | 4.35g | 59.19g | N/A |
| Sodium | 1mg | 11mg | 0% |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.05mg | 0% |
| Threonine | 0.601mg | 0.077mg | 0% |
| Isoleucine | 0.751mg | 0.057mg | 0% |
| Leucine | 1.473mg | 0.096mg | 0% |
| Lysine | 0.568mg | 0.084mg | 0% |
| Methionine | 0.157mg | 0.021mg | 0% |
| Phenylalanine | 1.132mg | 0.065mg | 0% |
| Valine | 0.855mg | 0.083mg | 0% |
| Histidine | 0.539mg | 0.072mg | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +588.9% |
| Contains more FatsFats | +10754.3% |
| Contains more OtherOther | +59.1% |
| Contains more CarbsCarbs | +267.4% |
| Contains more WaterWater | +249.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +61764.7% |
| Contains more Poly. FatPolyunsaturated fat | +33221.6% |
| Contains less Sat. FatSaturated fat | -98.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +777.8% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +275% |
| Contains more GlucoseGlucose | +16223.5% |
| Contains more FructoseFructose | +26881.8% |
~equal in
Lactose
~0g
