Dates vs Raisins – Health Benefits, Nutrition Facts, Side Effects


It is a sweet fruit with a creamy texture that has been popular for longer than you might think. For instance, civilizations as old as the ancient Egyptians and Mesopotamians cultivated and consumed this fantastic fruit.

They are excellent in coffee cakes, cookies, and quick breads.

Nutrition Facts

This fruit is an excellent source of dietary fiber, natural sugars, protein, and potassium. For example, 100 grams of this dried fruit provides – 8 grams of dietary fiber, 75 grams of carbohydrates, and 656 milligrams of potassium.

Moreover, it is a source of iron, niacin, riboflavin, calcium, magnesium, thiamin, vitamin A (in the form of carotenoids), phosphorus, sodium, zinc, riboflavin, selenium, folate, and vitamin K.

Health Benefits

Prevents Iron Anemia

Iron is an essential mineral for the human body. It is one of the main components of hemoglobin, a key substance in red blood cells that aids the blood to transport oxygen throughout your body.

If you are deficient in iron, the body cannot produce sufficient hemoglobin, and you develop iron anemia, the most common nutritional disorder.

Because of the high quantity of essential minerals found within these dried fruits, this fruit may be well suited to help people who suffer from iron anemia.


Allergies, including allergic rhinitis, affect more than 50 million individuals in the US. When you come in contact with a substance to which you are allergic, the immune system releases histamine, a chemical that also acts as a neurotransmitter.

The release of this neurotransmitter can cause numerous unpleasant symptoms, like – headaches, a skin rash, swelling, runny nose, diarrhea, and nausea.

These fruits contain organic sulfur, a compound that is both bio-active and natural in the body. This compound has many health benefits, that include the reduction of seasonal allergies and allergic reactions.


It is an essential mineral that performs a variety of important functions within the human body. Some ways this mineral works in the body include – maintaining proper muscle functions, balancing heart rhythm and blood pressure, aiding in proper digestion, and keeping the body at a healthy pH.

The first signs and symptoms of a deficiency in potassium usually include – an abnormal heart rhythm, a slight increase in blood pressure, constipation, abdominal cramping, nausea, and numbness.

The potassium content in these dried fruits reduces the risk of stroke as well as it can lower low-density lipoprotein cholesterol.

Healthy Bones

They are a good source of minerals, such as – magnesium, copper, manganese, selenium, and boron – all of which are essential to keep the bones strong and healthy as well as to prevent bone-related conditions, especially osteoporosis.

Osteoporosis is a disease that weakens bones, making them more likely to break. This bone condition may occur more frequently in older adults (especially women). For instance, approximately 54 million individuals in the US either are at high risk of developing osteoporosis or have it.

Side Effects

There are no scientifically proven side effects.


They are produced by drying grapes, either in driers or in the sun, that turn the grapes into green, golden, or black gems.

These fruits are a healthy and nutritious alternative to unhealthy snacks and can be used to enhance the flavor of the recipe or as topping in food items.

Nutrition Facts

These fruits are rich in – vitamin C, vitamin K, vitamin E, calcium, iron, vitamin B6, folate, thiamin, riboflavin, niacin, pantothenic acid, dietary fiber, protein, magnesium, manganese, potassium, phosphorus, and copper.

They also contain the following phenolic compounds – gallic acid (has strong anti-viral and anti-fungal properties), quinic acid, chlorogenic acid, epicatechin, and catechin.

Health Benefits

Colorectal Cancer Prevention

This type of cancer occurs when tumors form in the lining of the colon. It has the 2nd highest rate of cancer deaths in the United States and is common in both women and men.

Antioxidants named catechins present in these dried fruits help in protecting the human body against free radical damage. Free radicals can damage DNA and cells, leading to some types of cancer and other chronic diseases.


It is an essential trace mineral that benefits nerve, bone, and skeletal health. In addition, this mineral helps reduce the production of free radicals.

100g of these dried fruits contains 0,3 mg of copper that is about 15 percent of the daily recommended intake.

Weight Loss

They are a storehouse of natural sugars which are great to curb your sweet cravings and boost your energy levels.

Moreover, these fruits contain dietary fiber that improves your satiety levels, ultimately, leading to weight loss. 100g contains 6,8g of dietary fiber which is 27 percent of the daily recommended intake.

Healthy Teeth

According to studies, more than 700 different strains of bacteria have been detected in the human mouth, however, the majority of people only host about 70 different varieties.

The potent phytochemicals found in these fruits can suppress the growth of oral bacteria, hence, improving your oral health.

Side Effects

There are no scientifically proven side effects.

Dates vs Raisins – Which Have A Better Nutritional Profile?

Both these dried fruits are nutritious and healthy and should be included in your regular diet. However, raisins win this contest due to their higher content of iron, vitamin C, vitamin B2, copper, and potassium.

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