Dates vs Prunes: Key Differences, Health Benefits, and Fiber Content


Date vs Prunes
Nutrition Facts
Serving size:
change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Serving size:
change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Date vs Prunes 100g Compare
per 100g | Dates | Prunes |
---|---|---|
Calories | 282 | 240 |
Carbohydrates | 75.03 g | 63.88 g |
Fat | 0.39 g | 0.38 g |
Saturated fat | 0.03 g | 0.09 g |
Dietary fiber | 8 g | 7.1 g |
Protein | 2.45 g | 2.18 g |
Water | 20.53 g | 30.92 g |
Calcium | 39 mg | 43 mg |
Iron | 1.02 mg | 0.93 mg |
Magnessium | 43 mg | 41 mg |
Potassium | 656 mg | 732 mg |
Sodium | 2 mg | 2 mg |
Vitaminium A | 10 µg | 781 µg |
Vitaminium B1 (Thiamine) | 0.052 mg | 0.051 mg |
Vitaminium B2 (riboflavin) | 0.066 mg | 0.186 mg |
Vitaminium B3 (Niacin) | 1.274 mg | 1.882 mg |
Vitaminium B6 | 0.165 mg | 0.205 mg |
Vitaminium B9 (Folic acid) | 0.019 mg | 0.004 mg |
Vitaminium C | 0.4 mg | 0.6 mg |
Vitaminium E | 0.05 mg | 0.43 mg |
Vitaminium K | 0.003 µg | 0.06 µg |
Dates vs. Prunes: What’s the Real Difference?
When it comes to choosing between dates and prunes, many people wonder which is the better option for taste, nutrition, and overall health. While both dried fruits share a sweet flavor and offer numerous benefits—such as a rich supply of vitamins, minerals, and fiber—they are far from the same. Understanding the difference between prunes and dates can help you decide which one deserves a permanent spot in your pantry.
A Sweet Journey Through History
Are dates and prunes the same? Not exactly! Dates grow on date palm trees, with a history tracing back thousands of years in the Middle East. They’ve been a staple food in regions such as Mesopotamia and ancient Egypt, even appearing in religious texts like the Bible and the Quran.
Prunes, on the other hand, are dried plums—specifically from the Prunus domestica species. Though plums have been cultivated since ancient times, prunes rose to popularity in Western diets more recently, known primarily for their digestive health benefits before becoming a common snack and cooking ingredient.
Comparing the Nutritional Profiles
Wondering about prunes vs. dates: which is better nutritionally? Let’s look at their macros and key nutrients:
- Calories: Dates have around 277 calories per 100 grams, while prunes come in at about 240 calories.
- Carbohydrates: Dates lead with ~75g of carbs, and prunes follow with ~64g.
- Fiber: Fiber in prunes vs. dates is slightly higher in prunes (7.1g vs. 6.7g), making prunes a strong pick for digestion.
- Protein & Potassium: Prunes have a slight advantage, but dates are close behind.
- Calcium & Iron: Dates pack more calcium and iron overall, which may benefit bone health and hemoglobin production.
- Vitamin A: Prunes edge ahead in vitamin A, supporting vision and immune function.
Both fruits contain virtually no fat and no cholesterol, making them heart-healthy choices.
Taste and Culinary Uses
The flavor of dates vs. prunes also differs slightly:
- Dates often have a honey-like sweetness and work well in desserts, smoothies, and baked goods.
- Prunes have a deeper, caramel-like sweetness and can be used in both sweet and savory recipes, such as stews and sauces.
Both are delicious as standalone snacks, but their versatility makes them popular in various cuisines. Whether you’re stirring chopped dates into oatmeal or adding prunes to a sauce for pork roast, you’ll enjoy a boost of natural sweetness and nutrition.
The Verdict: Prunes vs. Dates - Which Is Better?
What is the difference between dates and prunes? The main distinctions involve:
- Calorie and Carb Content: Prunes are slightly lower in calories and carbs.
- Fiber: Prunes win by a small margin.
- Calcium & Iron: Dates have the upper hand.
- Taste Profile: Honey-like sweetness vs. deep, rich caramel notes.
Ultimately, dates and prunes both offer significant health perks. Your choice may come down to personal preference and specific nutritional goals. If you want more fiber with fewer calories, prunes might be best. If you’re seeking extra calcium and iron, dates could be your go-to.
Either way, adding dates or prunes to your diet is a smart move for better overall health. Snack on them, blend them into smoothies, or use them in savory dishes—the possibilities are endless!
Dates 100g
282kcalCalories source
- 96% CARBS.
- 3% PROTEIN
- 1% FAT
Prunes 100g
240kcalCalories source
- 95% CARBS
- 3% PROTEIN
- 1% FAT
Compares of dactyl
- Date vs Goji Berries
- Date vs Dried Apricots
- Date vs Dried Cherries
- Date vs Dried Cranberries
- Date vs Dried Fig
- Date vs Dried Pear
- see all compares of date
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
Add comment