Almonds, in just a crunch of a heart healthy handful, gives 6 grams of protein, hunger-slaying fiber and essential nutrients. Heart-smart, nutrient-rich almonds help maintain your weight and healthy cholesterol levels . Almonds are one of the highest dietary sources of magnesium (76 mg/oz.), and also are an important plant-based source of important minerals like calcium (75 mg/oz.) and potassium (200 mg/oz.) and are also naturally gluten- and dairy-free. On the other hand Raisins pack more nutrition than their small size might indicate. When grapes are dehydrated to produce raisins, the nutrients become more concentrated, making a handful of raisins a snack rich in B vitamins, iron and potassium. Besides nutrients, raisins are also a good source of carbohydrates for energy.