USDA-derived comparison
Dates (Medjool) vs Raisins
Raisins leads for Iron per 100g, while Dates (Medjool) holds its own elsewhere.
Who each is for: Choose raisins for iron.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Dates (Medjool)
Typical serving: 1 date (24g)
7/100
No clear per-100g leads, which is a result in itself.
Full Dates (Medjool) pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Dates (Medjool) | Raisins |
|---|---|---|
| Calories | 277 kcal | 299 kcal |
| Protein | 2 g | 3 g |
| Carbs | 75 g | 79 g |
| Fat | 0 g | 0 g |
| Fiber | 7 g | 5 g |
| Sat fat | 0 g | 0 g |
| Sodium | 1 mg | 26 mg |
| Potassium | 696 mg | 744 mg |
| Calcium | 64 mg | 62 mg |
| Iron | 0.9 mg | 1.8 mg |
| Magnesium | 54 mg | 36 mg |
| Zinc | 0.4 mg | 0.4 mg |
| Vitamin C | 0 mg | 2 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 15 µg | 5 µg |
Servings differ: 1 date of dates (medjool) is about 24g, a small handful of raisins about 30g. Scale accordingly before deciding anything on the 100g basis alone.
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