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Raisin vs Dates - In-Depth Nutrition Comparison

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A recap on differences between Raisin and Dates

  • Raisin is higher in Copper, Iron, and Phosphorus, yet Dates are higher in Fiber, and Vitamin B5.
  • Dates covers your daily Fiber needs 17% more than Raisin.
  • Raisin contains 2 times more Iron than Dates . While Raisin contains 1.88mg of Iron, Dates contain only 1.02mg.
  • The amount of Sugar in Raisin is lower.

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

Infographic

Raisin vs Dates  infographic
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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
Raisin
5
:
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 Magnesium +34.4%
Contains less Sodium -81.8%
Contains more Zinc +31.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
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 Magnesium +34.4%
Contains less Sodium -81.8%
Contains more Zinc +31.8%

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
Raisin
6
:
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%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +66.3%
Contains more Vitamin B5 +520%
Contains more Folate +280%
Equal in Vitamin B6 - 0.165
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +66.3%
Contains more Vitamin B5 +520%
Contains more Folate +280%
Equal in Vitamin B6 - 0.165

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.
Raisin Dates
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 Raisin Dates Opinion
Net carbs 75.48g 67.03g Raisin
Protein 3.07g 2.45g Raisin
Fats 0.46g 0.39g Raisin
Carbs 79.18g 75.03g Raisin
Calories 299kcal 282kcal Raisin
Starch 2.7g g Raisin
Fructose 29.68g 19.56g Raisin
Sugar 59.19g 63.35g Raisin
Fiber 3.7g 8g Dates
Calcium 50mg 39mg Raisin
Iron 1.88mg 1.02mg Raisin
Magnesium 32mg 43mg Dates
Phosphorus 101mg 62mg Raisin
Potassium 749mg 656mg Raisin
Sodium 11mg 2mg Dates
Zinc 0.22mg 0.29mg Dates
Copper 0.318mg 0.206mg Raisin
Vitamin A 0IU 10IU Dates
Vitamin E 0.12mg 0.05mg Raisin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.3mg 0.4mg Raisin
Vitamin B1 0.106mg 0.052mg Raisin
Vitamin B2 0.125mg 0.066mg Raisin
Vitamin B3 0.766mg 1.274mg Dates
Vitamin B5 0.095mg 0.589mg Dates
Vitamin B6 0.174mg 0.165mg Raisin
Folate 5µg 19µg Dates
Vitamin B12 0µg 0µg
Vitamin K 3.5µg 2.7µg Raisin
Tryptophan 0.05mg 0.012mg Raisin
Threonine 0.077mg 0.043mg Raisin
Isoleucine 0.057mg 0.049mg Raisin
Leucine 0.096mg 0.084mg Raisin
Lysine 0.084mg 0.066mg Raisin
Methionine 0.021mg 0.022mg Dates
Phenylalanine 0.065mg 0.05mg Raisin
Valine 0.083mg 0.071mg Raisin
Histidine 0.072mg 0.032mg Raisin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.058g 0.032g Dates
Monounsaturated Fat 0.051g 0.036g Raisin
Polyunsaturated fat 0.037g 0.019g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
Raisin
12
Dates
Mineral Summary Score
41
Raisin
30
Dates

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
18%
Raisin
15%
Dates
Carbohydrates
79%
Raisin
75%
Dates
Fats
2%
Raisin
2%
Dates

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.