Dates vs raisins
In short
Gram for gram, there are 8% more calories in raisins than in dates (299 vs 277 in 100 g). Both get most of their calories from carbohydrate.
More in dates: copper, fiber, niacin (2.1×), vitamin B6 and magnesium. More in raisins: riboflavin (2.1×), iron and thiamin (2.1×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1.8 g protein · 75 g carbs (66.5 g sugars) · 0.15 g fat
3.3 g protein · 79.3 g carbs (65.2 g sugars) · 0.25 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Copper0.36 mg · 0.27 mg40%30%
- Fiber6.7 g · 4.5 g24%16%
- Niacin (B3)1.6 mg · 0.77 mg10%5%
- Riboflavin (B2)0.06 mg · 0.13 mg5%10%
- Iron0.9 mg · 1.8 mg5%10%
- Thiamin (B1)0.05 mg · 0.11 mg4%9%
- Vitamin B60.25 mg · 0.17 mg15%10%
- Magnesium54 mg · 36 mg13%9%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein1.8 g · 3.3 g4%·7%
- Total fat0.15 g · 0.25 g<1%·<1%
- Carbohydrates75 g · 79.3 g27%·29%
- Sodiumlimit1 mg · 26 mg<1%·1%
- Potassium696 mg · 744 mg15%·16%
- Calcium64 mg · 62 mg5%·5%
- Phosphorus62 mg · 98 mg5%·8%
- Zinc0.44 mg · 0.36 mg4%·3%
- Vitamin A7 µg · 0 µg1%·0%
- Vitamin C0 mg · 2.3 mg0%·3%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K2.7 µg · 3.5 µg2%·3%
- Folate15 µg · 5 µg4%·1%
- Choline9.9 mg · 11.1 mg2%·2%
Reported for only one of the two, so not compared: saturated fat, cholesterol, manganese, selenium, vitamin E, pantothenic acid (B5), vitamin B12.
From USDA FoodData Central: Medjool dates (SR Legacy 168191), Raisins (Survey (FNDDS) 2709212). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.