Dates vs raisins
In short
For the same 100 calories you eat 36 g of dates or 33 g of raisins. Both get most of their calories from carbohydrate.
More in dates: copper. Everything else is within 4% of a day's needs.
Calories, and where they come from
36.1 g · 0.65 g protein · 27.1 g carbs (24 g sugars) · 0.054 g fat
33.4 g · 1.1 g protein · 26.5 g carbs (21.8 g sugars) · 0.084 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 calories 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.
- Copper0.13 mg · 0.091 mg15%10%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein0.65 g · 1.1 g1%·2%
- Total fat0.054 g · 0.084 g<1%·<1%
- Carbohydrates27.1 g · 26.5 g10%·10%
- Fiber2.4 g · 1.5 g9%·5%
- Sodiumlimit0.36 mg · 8.7 mg<1%·<1%
- Potassium251 mg · 249 mg5%·5%
- Calcium23.1 mg · 20.7 mg2%·2%
- Iron0.32 mg · 0.6 mg2%·3%
- Magnesium19.5 mg · 12 mg5%·3%
- Phosphorus22.4 mg · 32.8 mg2%·3%
- Zinc0.16 mg · 0.12 mg1%·1%
- Vitamin A2.5 µg · 0 µg<1%·0%
- Vitamin C0 mg · 0.77 mg0%·1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0.97 µg · 1.2 µg1%·1%
- Thiamin (B1)0.018 mg · 0.035 mg2%·3%
- Riboflavin (B2)0.022 mg · 0.042 mg2%·3%
- Niacin (B3)0.58 mg · 0.26 mg4%·2%
- Vitamin B60.09 mg · 0.058 mg5%·3%
- Folate5.4 µg · 1.7 µg1%·<1%
- Choline3.6 mg · 3.7 mg1%·1%
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.