Dates are excellent energy source and a good source of vitamins and minerals.
Dry dates have lesser moisture and hence stay fresh for a longer period of time. Meanwhile, fresh dates have a lesser shelf-life of up to 8-10 months.
Calories: Hundred grams of dried dates contain about 280 calories. At the same time, 100 grams of fresh dates contain approximately 145 calories. Depending upon your requirements, you can have the fresh dates to lose weight or depend on the extra calories from the dry dates to gain weight if you are particularly skinny. In this battle of fresh dates vs dries dates, there cannot be a single winner as it varies from person to person.
Nutrients: Dried dates and the fresh ones have almost the same amount of nutrients, which is very high. It contains iron which keeps your blood healthy, vitamin A for the eyes, potassium for your heart and magnesium which helps against diabetes, blood pressure and depression. Though they are wonderful to indulge in, they contain high levels of fructose and too much fructose is bad for you. There isn't much of a difference between the nutrients of fresh dates and dried dates.
Dry dates have a much higher fibre content, compared to fresh dates. Dates are also beneficial against heart diseases