Dates vs Raisins: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Dates - calories, kcal, weight, nutrition
Raisins - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Dates

At first glance, you can see that in dates is just a little less calories than in raisins.

Dates has 277 kcal per 100g and raisins 299 kcal per 100g so it is pretty easy to calculate that the difference is about 8%.

In dates and in raisins most calories came from carbs.

See tables below to compare dates with raisins in details.

Fact 2: Dates And Raisins Nutrition Difference

Raisins vs Dates: Vitamins and Minerals Comparison

per 100gDatesRaisins
Calories277 299
Carbohydrates74.97 g79.32 g
Fat0.15 g0.25 g
Dietary fiber6.7 g4.5 g
Protein1.81 g3.3 g
Calcium64 mg62 mg
Iron0.9 mg1.79 mg
Magnessium54 mg36 mg
Phosphorus62 mg3.5 mg
Potassium696 mg744 mg
Sodium1 mg26 mg
Zink0.44 mg3.5 mg
Vitaminium B1 (Thiamine)0.05 mg0.106 mg
Vitaminium B2 (riboflavin)0.06 mg0.125 mg
Vitaminium B3 (Niacin)1.61 mg0.766 mg
Vitaminium B60.249 mg0.174 mg
Vitaminium B9 (Folic acid)15 mg0.005 mg
Vitaminium K2.7 mg0.004 mg

Less protein in dates

It is aslo easy to see see that in dates is less protein than in raisins.

There is 3.3g per 100g of raisins and 1.81g per 100g of dates so using simple math we can see that difference is about 82%.

Less carbohydrates in dates

In dates is less carbohydrates than in raisins.

There is 79.32g/100g of carbohydrates in raisins and 74.97g/100g in dates so let me do the math for you again - difference is about 6%.

Less fat in dates

In dates is less fats than in raisins.

The tables above show us that there is 0.25g/100g of fats in raisins and 0.15g/100g in dates. In this case difference is about 67%.


  • Calories277
  • Carbohydrates74.97 g
  • Fat0.15 g
  • Dietary fiber6.7 g
  • Protein1.81 g
Dates calories per:
100g | ounce | single piece | handfull | cup | half cup

Calories source

  • 97% CARBS.
  • 2% PROTEIN
  • 0% FAT


  • Calories299
  • Carbohydrates79.32 g
  • Fat0.25 g
  • Dietary fiber4.5 g
  • Protein3.3 g
Raisins calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 95% CARBS
  • 4% PROTEIN
  • 1% FAT

Vitamins: raisins vs dates

Minerals: dates vs raisins

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

Add comment

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. Privacy Policy