Dates vs Prunes: Nutrition Guide
Where is more calories, protein, carbs - what is more healthy?
Prunes vs Dates: Nutrition Comparison
| per 100g | Dates | Prunes |
|---|---|---|
| Calories | 277 | 240 |
| Carbohydrates | 74.97 g | 63.88 g |
| Fat | 0.15 g | 0.38 g |
| Dietary fiber | 6.7 g | 7.1 g |
| Protein | 1.81 g | 2.18 g |
| Calcium | 64 mg | 43 mg |
| Iron | 0.9 mg | 0.93 mg |
| Magnessium | 54 mg | 41 mg |
| Phosphorus | 62 mg | 59.5 mg |
| Potassium | 696 mg | 732 mg |
| Sodium | 1 mg | 2 mg |
| Zink | 0.44 mg | 59.5 mg |
| Vitaminium B1 (Thiamine) | 0.05 mg | 0.051 mg |
| Vitaminium B2 (riboflavin) | 0.06 mg | 0.186 mg |
| Vitaminium B3 (Niacin) | 1.61 mg | 1.882 mg |
| Vitaminium B6 | 0.249 mg | 0.205 mg |
| Vitaminium B9 (Folic acid) | 15 mg | 0.004 mg |
| Vitaminium K | 2.7 mg | 0.06 mg |
More Calories in Dates
At first glance, you can see that in dates is more calories than in prunes.
Dates has 277 kcal per 100g and prunes 240 kcal per 100g so it is pretty easy to calculate that the difference is about 15%.
In dates and in prunes most calories came from carbs.
See tables below to compare dates with prunes in details.
Dates And Prunes Nutrition Difference
- Calories:
dates - 15% more than prunes - Carbohydrates:
dates - 17% more than prunes - Fat:
prunes - 153% more than dates - Dietary fiber:
prunes - 6% more than dates - Protein:
prunes - 20% more than dates
Less protein in dates
It is aslo easy to see see that in dates is less protein than in prunes.
There is 2.18g per 100g of prunes and 1.81g per 100g of dates so using simple math we can see that difference is about 20%.
More carbohydrates in dates
In dates is more carbohydrates than in prunes.
There is 63.88g/100g of carbohydrates in prunes and 74.97g/100g in dates so let me do the math for you again - difference is about 17%.
Less fat in dates
In dates is less fats than in prunes.
The tables above show us that there is 0.38g/100g of fats in prunes and 0.15g/100g in dates. In this case difference is about 153%.
Dates
277kcal- Calories277
- Carbohydrates74.97 g
- Fat0.15 g
- Dietary fiber6.7 g
- Protein1.81 g
100g | ounce | single piece | handfull | cup | half cup
Calories source
- 97% CARBS.
- 2% PROTEIN
- 0% FAT
Prunes
240kcal- Calories240
- Carbohydrates63.88 g
- Fat0.38 g
- Dietary fiber7.1 g
- Protein2.18 g
100g | ounce | single piece | glass | cup | half cup | cup pitted
Calories source
- 95% CARBS
- 3% PROTEIN
- 1% FAT
Vitamins: prunes vs dates
- Vitaminium B1 (Thiamine):
prunes - 2% more than dates - Vitaminium B2 (riboflavin):
prunes - 210% more than dates - Vitaminium B3 (Niacin):
prunes - 17% more than dates - Vitaminium B6:
dates - 21% more than prunes - Vitaminium B9 (Folic acid):
dates - 374900% more than prunes - Vitaminium K:
dates - 4400% more than prunes
Minerals: dates vs prunes
- Calcium:
dates - 49% more than prunes - Iron:
prunes - 3% more than dates - Magnessium:
dates - 32% more than prunes - Phosphorus:
dates - 4% more than prunes - Potassium:
prunes - 5% more than dates - Sodium:
prunes - 100% more than dates - Zink:
prunes - 13423% more than dates
Compares of dates
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- see all compares of dates
Compares of prunes
Read also:
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- Gooseberry fat per 100g
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Other compares:
- Dates vs Raisins nutrition
- Dates vs Dried Agave calories
- Goji Berries vs Dried Apricots protein
- Goji Berries vs Dried Cherries sugar
- Goji Berries vs Dried Cranberries vitamins
- Goji Berries vs Dried Fig dietary fiber
- Goji Berries vs Prunes vitaminium C
- Goji Berries vs Raisins magnessium
- Dried Apricots vs Dried Cranberries potassium
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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