Dates vs Prunes: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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Marcin PiotrowiczMarcin Piotrowicz
Dates - calories, kcal, weight, nutrition
Prunes - calories, kcal, weight, nutrition

Fact 1: There is 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.

Fact 2: Dates And Prunes Nutrition Difference

Prunes vs Dates: Vitamins and Minerals Comparison

per 100gDatesPrunes
Calories277 240
Carbohydrates74.97 g63.88 g
Fat0.15 g0.38 g
Dietary fiber6.7 g7.1 g
Protein1.81 g2.18 g
Calcium64 mg43 mg
Iron0.9 mg0.93 mg
Magnessium54 mg41 mg
Phosphorus62 mg59.5 mg
Potassium696 mg732 mg
Sodium1 mg2 mg
Zink0.44 mg59.5 mg
Vitaminium B1 (Thiamine)0.05 mg0.051 mg
Vitaminium B2 (riboflavin)0.06 mg0.186 mg
Vitaminium B3 (Niacin)1.61 mg1.882 mg
Vitaminium B60.249 mg0.205 mg
Vitaminium B9 (Folic acid)15 mg0.004 mg
Vitaminium K2.7 mg0.06 mg

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%.


  • Calories277
  • Carbohydrates74.97 g
  • Fat0.15 g
  • Dietary fiber6.7 g
  • Protein1.81 g
Dates calories per:
100g | ounce | single piece | handfull | cup | half cup

Calories source

  • 97% CARBS.
  • 2% PROTEIN
  • 0% FAT


  • Calories240
  • Carbohydrates63.88 g
  • Fat0.38 g
  • Dietary fiber7.1 g
  • Protein2.18 g
Prunes calories per:
100g | ounce | single piece | glass | cup | half cup | cup pitted

Calories source

  • 95% CARBS
  • 3% PROTEIN
  • 1% FAT

Vitamins: prunes vs dates

Minerals: dates vs prunes

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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