Kale.World
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Raisins vs Peanuts
CALORIC DENSITY
Raisins, golden seedless
Peanuts, all types, raw
3.02
5.67
9297
16087

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Raisins
Peanuts
Protein = 2g
Protein = 9g
Carbohydrates = 53g
Carbohydrates = 6g
Fat = 0g
Fat = 17g
Fiber = 3g
Fiber = 3g
Monounsaturated = 0g
Monounsaturated = 9g
Polyunsaturated = 0g
Polyunsaturated = 5g
Saturated Fat = 0g
Saturated Fat = 2g
Nutrient raisins peanuts
Protein 2g 9g
Carbohydrate 53g 6g
Fiber 3g 3g
Fat 0g 17g
Monounsat. Fat 0g 17g
Polyunsat. Fat 0g 5g
Saturated Fat 0g 2g
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 2%
Choline = 4%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 3%
Vitamin C = 0%
Vitamin E = 1%
Vitamin E = 24%
Vitamin K = 3%
Vitamin K = 0%
Nutrientraisinspeanuts
Choline2%4%
Vitamin A0%0%
Vitamin C3%0%
Vitamin E1%24%
Vitamin K3%0%

Peanuts have significantly more Vitamins E than raisins. Raisins are a good source of Iron. Peanuts are a good source of Vitamin E, Thiamin, Niacin, Phosphorus, Iron.

peanuts

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 1%
Vitamin B1 = 23%
Vitamin B2 = 12%
Vitamin B2 = 4%
Vitamin B3 = 6%
Vitamin B3 = 36%
Vitamin B5 = 2%
Vitamin B5 = 13%
Vitamin B6 = 19%
Vitamin B6 = 11%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientraisinspeanuts
Vitamin B11%23%
Vitamin B212%4%
Vitamin B36%36%
Vitamin B52%13%
Vitamin B619%11%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 1%
Sodium = 0%
Potassium = 14%
Potassium = 7%
Calcium = 7%
Calcium = 6%
Magnesium = 7%
Magnesium = 17%
Phosphorus = 13%
Phosphorus = 23%
Iron = 20%
Iron = 27%
Manganese = 9%
Manganese = 30%
Selenium = 1%
Selenium = 6%
Copper = 24%
Copper = 40%
Zinc = 2%
Zinc = 12%
Nutrientraisinspeanuts
Sodium1%0%
Potasium14%7%
Calcium7%6%
Magnesium7%17%
Phosphorus13%23%
Iron20%27%
Manganese9%30%
Selenium1%6%
Copper24%40%
Zinc2%12%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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