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