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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Carbohydrates7% vs 46%
18 g vs 127 g
- Copper10% vs 48%
0.087 mg vs 0.44 mg
- Potassium4% vs 25%
167 mg vs 1,190 mg
- Fiber6% vs 26%
1.6 g vs 7.2 g
- Iron1% vs 16%
0.22 mg vs 2.9 mg
- Riboflavin (B2)1% vs 15%
0.014 mg vs 0.2 mg
- Thiamin (B1)1% vs 14%
0.012 mg vs 0.17 mg
- Vitamin B64% vs 16%
0.06 mg vs 0.28 mg
- Phosphorus1% vs 13%
14.9 mg vs 157 mg
- Magnesium3% vs 14%
13 mg vs 57.6 mg
- Protein1% vs 11%
0.43 g vs 5.3 g
- Calcium1% vs 8%
15.4 mg vs 99.2 mg
- Niacin (B3)2% vs 8%
0.39 mg vs 1.2 mg
- Zinc1% vs 5%
0.11 mg vs 0.58 mg
- Vitamin K1% vs 5%
0.65 µg vs 5.6 µg
- Vitamin C0% vs 4%
0 mg vs 3.7 mg
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.