Dates vs raisins
In short
One serving each: 66 calories in dates (1 date, pitted, 24 g), 478 calories in raisins (1 cup, 160 g). Both get most of their calories from carbohydrate.
More in raisins: carbohydrates (7.1×), copper (5×), potassium (7.1×), fiber (4.5×) and 12 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 date, pitted (24 g) · 0.43 g protein · 18 g carbs (16 g sugars) · 0.036 g fat
1 cup (160 g) · 5.3 g protein · 127 g carbs (104 g sugars) · 0.4 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.
- Carbohydrates18 g · 127 g7%46%
- Copper0.087 mg · 0.44 mg10%48%
- Potassium167 mg · 1,190 mg4%25%
- Fiber1.6 g · 7.2 g6%26%
- Iron0.22 mg · 2.9 mg1%16%
- Riboflavin (B2)0.014 mg · 0.2 mg1%15%
- Thiamin (B1)0.012 mg · 0.17 mg1%14%
- Vitamin B60.06 mg · 0.28 mg4%16%
- Phosphorus14.9 mg · 157 mg1%13%
- Magnesium13 mg · 57.6 mg3%14%
- Protein0.43 g · 5.3 g1%11%
- Calcium15.4 mg · 99.2 mg1%8%
- Niacin (B3)0.39 mg · 1.2 mg2%8%
- Zinc0.11 mg · 0.58 mg1%5%
- Vitamin K0.65 µg · 5.6 µg1%5%
- Vitamin C0 mg · 3.7 mg0%4%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat0.036 g · 0.4 g<1%·1%
- Sodiumlimit0.24 mg · 41.6 mg<1%·2%
- Vitamin A1.7 µg · 0 µg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Folate3.6 µg · 8 µg1%·2%
- Choline2.4 mg · 17.8 mg<1%·3%
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.