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  6. Dates vs. Raisin

Dates vs. Raisin — In-Depth Nutrition Comparison

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A recap on differences between Dates and Raisin

  • Dates are higher in Fiber, and Vitamin B5, yet Raisin is higher in Copper, Iron, and Phosphorus.
  • Dates covers your daily Fiber needs 17% more than Raisin.
  • Dates contain 6 times more Vitamin B5 than Raisin. While Dates contain 0.589mg of Vitamin B5, Raisin contains only 0.095mg.
  • The amount of Sugar in Raisin is lower.

Food varieties used in this article are Dates, deglet noor and Raisins, seedless.

Infographic

Dates 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.
Dates
Dates
4
:
6
Raisin
Raisin
Contains more Magnesium +34.4%
Contains less Sodium -81.8%
Contains more Zinc +31.8%
Contains more Selenium +400%
Contains more Calcium +28.2%
Contains more Iron +84.3%
Contains more Phosphorus +62.9%
Contains more Potassium +14.2%
Contains more Copper +54.4%
Contains more Manganese +14.1%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Contains more Magnesium +34.4%
Contains less Sodium -81.8%
Contains more Zinc +31.8%
Contains more Selenium +400%
Contains more Calcium +28.2%
Contains more Iron +84.3%
Contains more Phosphorus +62.9%
Contains more Potassium +14.2%
Contains more Copper +54.4%
Contains more Manganese +14.1%

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.
Dates
Dates
4
:
6
Raisin
Raisin
Contains more Vitamin A +∞%
Contains more Vitamin B3 +66.3%
Contains more Vitamin B5 +520%
Contains more Folate +280%
Contains more Vitamin E +140%
Contains more Vitamin C +475%
Contains more Vitamin B1 +103.8%
Contains more Vitamin B2 +89.4%
Contains more Vitamin K +29.6%
Equal in Vitamin B6 - 0.174
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Raisin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +66.3%
Contains more Vitamin B5 +520%
Contains more Folate +280%
Contains more Vitamin E +140%
Contains more Vitamin C +475%
Contains more Vitamin B1 +103.8%
Contains more Vitamin B2 +89.4%
Contains more Vitamin K +29.6%
Equal in Vitamin B6 - 0.174

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
1
:
4
Raisin
Raisin
Contains more Water +33.1%
Contains more Protein +25.3%
Contains more Fats +17.9%
Contains more Other +16.3%
Equal in Carbs - 79.18
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Raisin
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 Water +33.1%
Contains more Protein +25.3%
Contains more Fats +17.9%
Contains more Other +16.3%
Equal in Carbs - 79.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
:
2
Raisin
Raisin
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +41.7%
Contains more Polyunsaturated fat +94.7%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +41.7%
Contains more Polyunsaturated fat +94.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
2
:
3
Raisin
Raisin
Contains more Sucrose +5197.8%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +39.7%
Contains more Fructose +51.7%
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Raisin
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 Sucrose +5197.8%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +39.7%
Contains more Fructose +51.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Raisin Opinion
Net carbs 67.03g 75.48g Raisin
Protein 2.45g 3.07g Raisin
Fats 0.39g 0.46g Raisin
Carbs 75.03g 79.18g Raisin
Calories 282kcal 299kcal Raisin
Starch 2.7g Raisin
Fructose 19.56g 29.68g Raisin
Sugar 63.35g 59.19g Raisin
Fiber 8g 3.7g Dates
Calcium 39mg 50mg Raisin
Iron 1.02mg 1.88mg Raisin
Magnesium 43mg 32mg Dates
Phosphorus 62mg 101mg Raisin
Potassium 656mg 749mg Raisin
Sodium 2mg 11mg Dates
Zinc 0.29mg 0.22mg Dates
Copper 0.206mg 0.318mg Raisin
Manganese 0.262mg 0.299mg Raisin
Selenium 3µg 0.6µg Dates
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 0.12mg Raisin
Vitamin C 0.4mg 2.3mg Raisin
Vitamin B1 0.052mg 0.106mg Raisin
Vitamin B2 0.066mg 0.125mg Raisin
Vitamin B3 1.274mg 0.766mg Dates
Vitamin B5 0.589mg 0.095mg Dates
Vitamin B6 0.165mg 0.174mg Raisin
Folate 19µg 5µg Dates
Vitamin K 2.7µg 3.5µg Raisin
Tryptophan 0.012mg 0.05mg Raisin
Threonine 0.043mg 0.077mg Raisin
Isoleucine 0.049mg 0.057mg Raisin
Leucine 0.084mg 0.096mg Raisin
Lysine 0.066mg 0.084mg Raisin
Methionine 0.022mg 0.021mg Dates
Phenylalanine 0.05mg 0.065mg Raisin
Valine 0.071mg 0.083mg Raisin
Histidine 0.032mg 0.072mg Raisin
Saturated Fat 0.032g 0.058g Dates
Monounsaturated Fat 0.036g 0.051g Raisin
Polyunsaturated fat 0.019g 0.037g Raisin
Omega-6 - Gamma-linoleic acid 0g 0.001g Raisin

Which food is preferable for your diet?

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

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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
12%
Dates
12%
Raisin
Minerals Daily Need Coverage Score
29%
Dates
37%
Raisin

Comparison summary

Which food is lower in Sugar?
Raisin
Raisin is lower in Sugar (difference - 4.16g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 22)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.