Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Dates vs Raisin - In-Depth Nutrition Comparison

Compare

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Raisin
Contains more Magnesium +34.4%
Contains less Sodium -81.8%
Contains more Zinc +31.8%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Contains more Magnesium +34.4%
Contains less Sodium -81.8%
Contains more Zinc +31.8%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g 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
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 0.12mg Raisin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.058g Dates
Monounsaturated Fat 0.036g 0.051g Raisin
Polyunsaturated fat 0.019g 0.037g 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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Dates
12
Raisin
Mineral Summary Score
30
Dates
41
Raisin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Dates
18%
Raisin
Carbohydrates
75%
Dates
79%
Raisin
Fats
2%
Dates
2%
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.