Dates vs Prunes: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
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
|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|
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%.
- Carbohydrates74.97 g
- Fat0.15 g
- Dietary fiber6.7 g
- Protein1.81 g
100g | ounce | single piece | handfull | cup | half cup
- 97% CARBS.
- 2% PROTEIN
- 0% 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
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