Dates vs. Raisins

Nutrition comparison of Dates and Raisins


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of dates versus raisins (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in dates and raisins:

  • Both raisins and dates are high in calories, carbohydrates, dietary fiber and potassium.
  • Date is an excellent source of calcium.
  • Raisin has more riboflavin, however, date contains more pantothenic acid and folate.
  • Raisin is a great source of iron.
Detailed nutritional comparison of dates and raisins is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Dates (Dates, medjool) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.


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Calories and Carbs

calories

Both raisins and dates are high in calories. Raisin has a little more calories (7%) than date by weight - raisin has 296 calories per 100 grams and date has 277 calories.

For macronutrient ratios, dates is similar to raisins for protein, carbs and fat. Dates has a macronutrient ratio of 2:98:0 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Raisins
Protein 2% 3%
Carbohydrates 98% 95%
Fat ~ 2%
Alcohol ~ ~

carbohydrates

Both raisins and dates are high in carbohydrates. Raisin has a little more carbohydrates (5%) than date by weight - raisin has 78.5g of total carbs per 100 grams and date has 75g of carbohydrates.

dietary fiber

Both raisins and dates are high in dietary fiber. Raisin is very similar to date for dietary fiber - raisin has 6.8g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.

sugar

Date is high in sugar and raisin has less sugar than date - date has 66.5g of sugar per 100 grams and raisin does not contain significant amounts.



Protein

protein

Raisins and dates contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and date has 1.8g of protein.

Fat

saturated fat

Both raisins and dates are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

Raisin has more Vitamin C than date - raisin has 5.4mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

Date has more Vitamin A than raisin - date has 7ug of Vitamin A per 100 grams and raisin does not contain significant amounts.

Vitamin K

Dates and raisins contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and raisin does not contain significant amounts.

The B Vitamins

Raisin has more riboflavin, however, date contains more pantothenic acid and folate. Both dates and raisins contain significant amounts of thiamin, niacin and Vitamin B6.

Dates Raisins
Thiamin 0.05 MG 0.112 MG
Riboflavin 0.06 MG 0.182 MG
Niacin 1.61 MG 1.114 MG
Pantothenic acid 0.805 MG 0.045 MG
Vitamin B6 0.249 MG 0.188 MG
Folate 15 UG 3 UG

Minerals

calcium

Date is an excellent source of calcium and it has 129% more calcium than raisin - raisin has 28mg of calcium per 100 grams and date has 64mg of calcium.

iron

Raisin is a great source of iron and it has 188% more iron than date - raisin has 2.6mg of iron per 100 grams and date has 0.9mg of iron.

potassium

Both raisins and dates are high in potassium. Raisin has 19% more potassium than date - raisin has 825mg of potassium per 100 grams and date has 696mg of potassium.




Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Dates (Dates, medjool) and Raisins (Raisins, seeded) .

Dates g

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G Starch G
G Alcohol G