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Raisins vs. Dates: Nutrition, GI, Diets, & Health

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Article author photo Arpi Gasparyan by Arpi Gasparyan | Last updated on November 14, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Dates
vs
Raisin

Summary

Raisins are higher in calories, sugars, GI, proteins, and antioxidants, whereas dates are over 2 times richer in dietary fiber. Raisins contain 79g of carbohydrates, whereas dates contain 75g.

Raisins are richer in vitamins B1, B2, and C, whereas dates are richer in vitamins B3, B5, and B9 (folate).

Packed with vitamins, minerals, dietary fiber, and phytochemicals, they beneficially affect health.

Introduction

Raisins and dates are dried fruits that are nutrient-dense versions of fresh fruits with lower moisture content. Traditionally, raisins and dates do not contain added sugars and are already naturally loaded with sugars responsible for their sweet taste.

Appearance & Use

Raisin (Vitis vinifera) is a dried large grape with a dark color. It is produced in many countries and consumed raw as a snack or used in cooking, baking, and brewing.

Date (Phoenix dactylifera) is the edible fruit of date palm and has a dark brown to bright red or yellow color. Date can be consumed fresh or dried and sometimes added to sweet and savory dishes.

Serving Size

The average serving size of raisins can be considered 50 raisins, equal to 26g, slightly less than 1 ounce, consisting of 60 raisins. 

One date weighs around 7.1g, whereas one cup of dates weighs 147g. The average serving size of dates is one-quarter cup.

Nutrition

This article compares 100g of seedless raisins and deglet noor dates.

Dried fruits are nutrient-dense and similar in macronutrient profiles. Raisins consist of 15% of water and 85% nutrients, and dates consist of 21% of water and 79% of nutrients.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
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
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
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

Calories

A 100g of raisins and dates provide 299 and 282 calories, respectively, making raisins slightly higher in calories.

As both raisins and dates are consumed in smaller amounts, they are not considered high in calories.

Protein

Raisins are slightly higher in proteins and consist of 3g of proteins, whereas dates consist of 2.5g of proteins.

Fats

Raisins and dates are very low in fats; they contain less than 0.5g per 100g serving.

Carbohydrates

Raisins and dates are very high in carbs. Raisins comprise 79g of total carbohydrates, whereas dates comprise 75g of total carbs.

Dates are over 2 times richer in dietary fiber: dates and raisins contain 8g and 3.7g of dietary fiber, respectively.

As for sugars, raisins contain mainly glucose (28g) and fructose (30g), with some starch and sucrose. In comparison, dates contain similar amounts of glucose (20g), fructose (20g), and starch (24g), with negligible amounts of maltose.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
3
Raisin
Contains more Sucrose +5197.8%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +39.7%
Contains more Fructose +51.7%
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
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%

Both raisins and dates are high in FODMAPs, sugars that the small intestine digests poorly. Only small portions of these dried fruits can be considered low FODMAP.

Vitamins

Raisins and dates are sources of mainly B-complex vitamins and vitamins C and K.

Raisins are richer in vitamin B1, vitamin B2, vitamin B6, vitamin C, vitamin K, and vitamin E. On the other hand, dates are richer in vitamin B3, vitamin B5, vitamin B9 (folate), and vitamin A.

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.
:
6
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
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%
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

Minerals

Both raisins and dates are the richest in copper, potassium, and iron and the lowest in zinc, calcium, and selenium.

Raisins are richer in calcium, iron, phosphorus, potassium, copper, and manganese, whereas dates are richer in magnesium, zinc, and selenium. 

Dried fruits are naturally very low in sodium.

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.
:
6
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
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%

Phytochemicals

Raisins are studied to have a greater antioxidant activity than dates.

Dates and raisins are rich in phenolics (anthocyanins, various subtypes of flavonoids, phenolic acids, and stilbenes) and phytoestrogens (isoflavones, lignans, and coumestan). Dates are also a source of carotenoids (β-Carotene, lutein + zeaxanthin) (1).

Glycemic Index & Load

Raisins have a medium glycemic index (GI) of 64 and a medium glycemic load of 13. In comparison, dates have a low glycemic index of 42 and a low glycemic load of 2.

Dates likely have a lower glycemic index due to a higher dietary fiber content.

You can visit our "The Usage of Glycemic Load" to learn about the differences between glycemic index and load and their usage. 

Insulin Index

The insulin index of dates is 64, and the insulin index of raisins is 42. In comparison, the insulin index of pure glucose is 100. 

The insulin index of foods measures how much blood insulin levels are raised after food consumption. For further information, visit our "Glycemic Index vs. Insulin Index" page.

Acidity

The PRAL or Potential Renal Acid Load value of a food calculates the acid or base-producing activity of a food. 

Raisins and date have a PRAL value of -12 and -11.9, respectively. The negative PRAL value indicates that the food is base-producing.

Weight Loss & Diets

Dates are preferred for low-GI, low-fat, low-calorie, and high-fiber diets. Raisins are a better choice for high-protein diets.

Raisins and dates are not the best choices for diets restricting carbs, such as low-carb, keto, and Atkins, but may be consumed in low amounts.

Dried fruits may be consumed only in moderation during the Paleo diet, as they are high in carbs.

Dried fruits fit well into vegan, Mediterranean, and anti-inflammatory diets.

Health Impact

Dried fruits are rich in phytochemicals, vitamins, minerals, and dietary fiber, which are responsible for their health effects. Regularly consuming dried fruits may decrease the risk of developing chronic diseases and cancer.

Compared to fresh fruits, the health effects of dried fruits are less studied. The information provided below will likely need further evaluation and randomized controlled trials.

Cardiovascular Health

Low fruit intake is one of the leading dietary risk factors for cardiovascular deaths. Healthy diets with adequate amounts of fresh and dried fruits are associated with better heart health, low blood lipid and glucose levels, increased endothelial function, and decreased inflammation and blood pressure (1, 2).

According to the Nurses' Health Study and Health Professionals Follow-Up Study cohorts, including over 150,000 individuals, intake of ≥4 servings/week of grapes and raisins was associated with an 8% lower risk of high blood pressure (1). Several other studies have also reported a correlation between decreased blood pressure levels and raisin intake (3, 4).

According to a study, dates may modulate blood lipid levels, decrease oxidative stress and inflammation, and, thus, improve cardiovascular health (5).

Diabetes

Dried fruits may beneficially affect postprandial glucose levels and blood sugar control in diabetic and overweight individuals due to their mainly low GI and high fiber, mineral, and phytochemical contents (2).

Dried fruits may also induce satiety and improve appetite control and body weight (2).

According to several studies, raisin consumption may significantly reduce postprandial glucose and glycated hemoglobin (HbA1c) levels (1, 3, 4).

Interestingly, another study concluded that date and raisin consumption does not affect insulin sensitivity and resistance, beta cell function, or blood sugar control in 12 weeks (6).

Digestive Health

Diet plays a significant role in gut microbiota composition, diversity, and metabolite production. A healthy microbiota is not only essential for gut health but also for health overall. 

Raisin consumption may enhance Faecalibacterium prausnitzii and Ruminococcaceae, necessary for the breakdown of complex carbs, and decrease Klebsiella spp. and Prevotella spp., risk factors for UTIs and chronic inflammation (2).

On the other hand, dates may have a greater impact on increasing stool weight and bowel movement frequency, improving symptoms of chronic constipation (2).

Dates and raisins are advised to be limited for people with diarrhea, IBS, and gastrointestinal motility disorders, such as gastroparesis, as they may cause digestive symptoms.

Bone Health

Raisins and dates contain minerals such as calcium, magnesium, phosphorus, and vitamin K that are essential for bone tissue homeostasis (7).

Raisins also contain boron, a trace element suggested to have beneficial effects on calcium metabolism and bone formation, as well as reproduction and development, brain function, insulin and energy metabolism, immune function, and more (8).

Cancer

Dried fruits may decrease cancer risks due to their antioxidant, anti-inflammatory activity, and estrogen metabolites (3).

A few epidemiological studies show that raisin and date consumption is linked to reduced incidence of stomach, pancreatic, and bladder cancers. Raisin intake is also associated with a reduced risk of nasopharyngeal cancer, whereas date intake is also associated with reduced colorectal cancer risk (9).

Brain Health

Raisins and dates may benefit age-related neurological diseases due to their high phytochemical (antioxidant) contents.

According to animal studies, date, and raisin consumption may reduce the risk or delay the development of Alzheimer's (10, 11).

A study has concluded that daily consumption of 50g of raisins will likely slightly improve cognitive performance, quality of life, and functional activities in older people (12).

Natural Labor

Several studies found that date consumption may reduce labor induction and the active phase duration (13, 14). The mean latent phase of the first stage of labor may also become shorter in women who start consuming dates 4 weeks before their estimated delivery date (14).

Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: November 14, 2023
Medically reviewed by Elen Khachatrian

Infographic

Dates  vs Raisin infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Raisin
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +41.7%
Contains more Polyunsaturated fat +94.7%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
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%

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

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
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

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. 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.