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



Dates - calories, kcal, weight, nutrition
Dates - calories, kcal, weight, nutrition

Date vs Prunes
Nutrition Facts

Date
Serving size:
  change
one date (5g)handful (60g)cup (225g)half cup (112.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 70

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Prunes
Serving size:
  change
one prunes (6g)glass (145g)cup (160g)half cup (80g)cup pitted (174g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Date vs Prunes 100g Compare


per 100gDatesPrunes
Calories282 240
Carbohydrates75.03 g63.88 g
Fat0.39 g0.38 g
Saturated fat0.03 g0.09 g
Dietary fiber8 g7.1 g
Protein2.45 g2.18 g
Water20.53 g30.92 g
Calcium39 mg43 mg
Iron1.02 mg0.93 mg
Magnessium43 mg41 mg
Potassium656 mg732 mg
Sodium2 mg2 mg
Vitaminium A10 µg781 µg
Vitaminium B1 (Thiamine)0.052 mg0.051 mg
Vitaminium B2 (riboflavin)0.066 mg0.186 mg
Vitaminium B3 (Niacin)1.274 mg1.882 mg
Vitaminium B60.165 mg0.205 mg
Vitaminium B9 (Folic acid)0.019 mg0.004 mg
Vitaminium C0.4 mg0.6 mg
Vitaminium E0.05 mg0.43 mg
Vitaminium K0.003 µg0.06 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:

  1. Calorie and Carb Content: Prunes are slightly lower in calories and carbs.
  2. Fiber: Prunes win by a small margin.
  3. Calcium & Iron: Dates have the upper hand.
  4. 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

282kcal

Calories source

  • 96% CARBS.
  • 3% PROTEIN
  • 1% FAT

Prunes 100g

240kcal

Calories source

  • 95% CARBS
  • 3% PROTEIN
  • 1% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle 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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