Raisins vs Dates
Nutrition comparison per 100 g serving
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Raisins wins in 14 out of 29 nutrient categories
Raisins: 14
vs
Dates: 11
(4 ties)
Overview
Vitamins
| Vitamin | Raisins | Dates | Winner |
|---|---|---|---|
| Choline, total | 11.1 MG | 6.3 MG | |
| Folate, total | 3 UG | 19 UG | |
| Niacin | 1.1 MG | 1.3 MG | |
| Pantothenic acid | 0 MG | 0.6 MG | |
| Riboflavin | 0.2 MG | 0.1 MG | |
| Thiamin | 0.0 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.3 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 3.2 MG | 0.4 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 3.5 UG | 2.7 UG |
Minerals
| Mineral | Raisins | Dates | Winner |
|---|---|---|---|
| Calcium, Ca | 64 MG | 39 MG | |
| Copper, Cu | 0.2 MG | 0.2 MG | |
| Iron, Fe | 1.0 MG | 1.0 MG | |
| Magnesium, Mg | 35 MG | 43 MG | |
| Manganese, Mn | 0.2 MG | 0.3 MG | |
| Phosphorus, P | 101 MG | 62 MG | |
| Potassium, K | 746 MG | 656 MG | |
| Selenium, Se | 0.7 UG | 3 UG | |
| Sodium, Na | 24 MG | 2 MG | |
| Zinc, Zn | 0.4 MG | 0.3 MG |