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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.

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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 Iron +84.3%
Contains more Calcium +28.2%
Contains more Potassium +14.2%
Contains more Copper +54.4%
Contains more Phosphorus +62.9%
Contains more Magnesium +34.4%
Contains more Zinc +31.8%
Contains less Sodium -81.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 15% 67% 23% 106% 6% 44% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains more Iron +84.3%
Contains more Calcium +28.2%
Contains more Potassium +14.2%
Contains more Copper +54.4%
Contains more Phosphorus +62.9%
Contains more Magnesium +34.4%
Contains more Zinc +31.8%
Contains less Sodium -81.8%

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 C +475%
Contains more Vitamin E +140%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 0% 3% 0% 27% 29% 15% 6% 41% 0% 9% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Contains more Vitamin C +475%
Contains more Vitamin E +140%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.