Raisins, dark, seedless vs Medjool dates
Both compared per 100 g. They have similar amounts of calories. Raisins, dark, seedless has 82% more protein than medjool dates (3.3 g vs 1.8 g). Medjool dates has 49% more fiber than raisins, dark, seedless (6.7 g vs 4.5 g). They have similar amounts of sugars.
| Per 100 g | Raisins, dark, seedless | Medjool dates |
|---|---|---|
| Calories | 299 kcal | 277 kcal |
| Protein | 3.3 g | 1.8 g |
| Carbohydrates | 79.3 g | 75 g |
| Fiber | 4.5 g | 6.7 g |
| Sugars | 65.2 g | 66.5 g |
| Total fat | 0.25 g | 0.15 g |
| Saturated fat | 0.094 g | not reported |
| Cholesterol | 0 mg | not reported |
| Sodium | 26 mg | 1 mg |
| Water | 15.5 g | 21.3 g |
| Sodium | 26 mg (1%) | 1 mg (0%) |
| Vitamin A | 0 µg (0%) | 7 µg (0.8%) |
| Vitamin C | 2.3 mg (3%) | 0 mg (0%) |
| Vitamin D | 0 µg (0%) | 0 µg (0%) |
| Vitamin E | 0.12 mg (0.8%) | not reported |
| Vitamin K | 3.5 µg (3%) | 2.7 µg (2%) |
| Thiamin (B1) | 0.11 mg (9%) | 0.05 mg (4%) |
| Riboflavin (B2) | 0.13 mg (10%) | 0.06 mg (5%) |
| Niacin (B3) | 0.77 mg (5%) | 1.6 mg (10%) |
| Vitamin B6 | 0.17 mg (10%) | 0.25 mg (15%) |
| Folate (B9) | 5 µg (1%) | 15 µg (4%) |
| Vitamin B12 | 0 µg (0%) | not reported |
| Choline | 11.1 mg (2%) | 9.9 mg (2%) |
| Calcium | 62 mg (5%) | 64 mg (5%) |
| Iron | 1.8 mg (10%) | 0.9 mg (5%) |
| Magnesium | 36 mg (9%) | 54 mg (13%) |
| Phosphorus | 98 mg (8%) | 62 mg (5%) |
| Potassium | 744 mg (16%) | 696 mg (15%) |
| Zinc | 0.36 mg (3%) | 0.44 mg (4%) |
| Copper | 0.27 mg (30%) | 0.36 mg (40%) |
| Manganese | 0.28 mg (12%) | 0.3 mg (13%) |
| Selenium | 0.6 µg (1%) | not reported |
| Fluoride | 234 µg | not reported |
| Pantothenic acid (B5) | not reported | 0.81 mg (16%) |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Raisins, dark, seedless
Raisins, dark, seedless contains 299 kcal per 100 g. A typical serving of 1 oz, 60 raisins (28.4 g) provides about 85 kcal.
Roughly 95% of its calories come from carbohydrates, with 4% from protein and 0.7% from fat (estimated with general energy factors).
Medjool dates
Medjool dates contains 277 kcal per 100 g. A typical serving of 1 date, pitted (24 g) provides about 66 kcal.
Roughly 97% of its calories come from carbohydrates, with 2% from protein and 0.4% from fat (estimated with general energy factors).