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.
USDA sources for nutritional information: Dates (Dates, medjool) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
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.
Dates g
()
|
Daily Values (%) |
Raisins g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raisins or dates contain more calories in 100 grams?Both raisins and dates are high in calories. Raisin has a little more calories ( 10%) than date by weight - raisin has 296 calories in 100g and date has 277 calories.
Does raisins or dates have more carbohydrates?
By weight, both raisins and dates are high in carbohydrates. raisin has a little more carbohydrates ( 10%) than date by weight - raisin has 78.5g of carbs for 100g and date has 75g of carbohydrates.
Does raisins or dates contain more calcium?
Date is a rich source of calcium and it has 130% more calcium than raisin - raisin has 28mg of calcium in 100 grams and date has 64mg of calcium.
Does raisins or dates contain more potassium?
Both raisins and dates are high in potassium. Raisin has 20% more potassium than date - raisin has 825mg of potassium in 100 grams and date has 696mg of potassium.