Dates vs. Raisin — In-Depth Nutrition Comparison
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A recap on the differences between dates and raisins
- Dates are higher in fiber and vitamin B5, yet raisins are higher in copper, iron, and phosphorus.
- Dates cover your daily fiber needs 17% more than raisins.
- Dates contain 6 times more vitamin B5 than raisins. While dates contain 0.589mg of vitamin B5, raisins contain only 0.095mg.
- The amount of sugar in raisins is lower.
- The glycemic index of dates is lower.
Food varieties used in this article are Dates, deglet noor and Raisins, seedless.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +34.4% |
| Contains more ZincZinc | +31.8% |
| Contains less SodiumSodium | -81.8% |
| Contains more SeleniumSelenium | +400% |
| Contains more CalciumCalcium | +28.2% |
| Contains more PotassiumPotassium | +14.2% |
| Contains more IronIron | +84.3% |
| Contains more CopperCopper | +54.4% |
| Contains more PhosphorusPhosphorus | +62.9% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin B3Vitamin B3 | +66.3% |
| Contains more Vitamin B5Vitamin B5 | +520% |
| Contains more FolateFolate | +280% |
| Contains more Vitamin CVitamin C | +475% |
| Contains more Vitamin EVitamin E | +140% |
| Contains more Vitamin B1Vitamin B1 | +103.8% |
| Contains more Vitamin B2Vitamin B2 | +89.4% |
| Contains more Vitamin KVitamin K | +29.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 3.7g | 17% |
| Fructose | 19.56g | 29.68g | 13% |
| Copper | 0.206mg | 0.318mg | 12% |
| Iron | 1.02mg | 1.88mg | 11% |
| Vitamin B5 | 0.589mg | 0.095mg | 10% |
| Phosphorus | 62mg | 101mg | 6% |
| Vitamin B1 | 0.052mg | 0.106mg | 5% |
| Vitamin B2 | 0.066mg | 0.125mg | 5% |
| Selenium | 3µg | 0.6µg | 4% |
| Folate | 19µg | 5µg | 4% |
| Magnesium | 43mg | 32mg | 3% |
| Potassium | 656mg | 749mg | 3% |
| Vitamin B3 | 1.274mg | 0.766mg | 3% |
| Vitamin C | 0.4mg | 2.3mg | 2% |
| Manganese | 0.262mg | 0.299mg | 2% |
| Calories | 282kcal | 299kcal | 1% |
| Protein | 2.45g | 3.07g | 1% |
| Carbs | 75.03g | 79.18g | 1% |
| Calcium | 39mg | 50mg | 1% |
| Zinc | 0.29mg | 0.22mg | 1% |
| Starch | 2.7g | 1% | |
| Vitamin B6 | 0.165mg | 0.174mg | 1% |
| Vitamin K | 2.7µg | 3.5µg | 1% |
| Choline | 6.3mg | 11.1mg | 1% |
| Protein per 100 calories | 0.87g | 1g | N/A |
| Calories per 10 g protein | 1151kcal | 974kcal | N/A |
| Weight per 100 calories | 35g | 33g | N/A |
| Fats | 0.39g | 0.46g | 0% |
| Net carbs | 67.03g | 75.48g | N/A |
| Sugar | 63.35g | 59.19g | N/A |
| Sodium | 2mg | 11mg | 0% |
| Vitamin E | 0.05mg | 0.12mg | 0% |
| Saturated fat | 0.032g | 0.058g | 0% |
| Monounsaturated fat | 0.036g | 0.051g | 0% |
| Polyunsaturated fat | 0.019g | 0.037g | 0% |
| Tryptophan | 0.012mg | 0.05mg | 0% |
| Threonine | 0.043mg | 0.077mg | 0% |
| Isoleucine | 0.049mg | 0.057mg | 0% |
| Leucine | 0.084mg | 0.096mg | 0% |
| Lysine | 0.066mg | 0.084mg | 0% |
| Methionine | 0.022mg | 0.021mg | 0% |
| Phenylalanine | 0.05mg | 0.065mg | 0% |
| Valine | 0.071mg | 0.083mg | 0% |
| Histidine | 0.032mg | 0.072mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +33.1% |
| Contains more ProteinProtein | +25.3% |
| Contains more FatsFats | +17.9% |
| Contains more OtherOther | +16.3% |
~equal in
Carbs
~79.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -44.8% |
| Contains more Mono. FatMonounsaturated fat | +41.7% |
| Contains more Poly. FatPolyunsaturated fat | +94.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +5197.8% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +39.7% |
| Contains more FructoseFructose | +51.7% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
