Prunes vs plums - Health impact and Nutrition Comparison

Introduction

Plums are fruits in the Prunus subgenus. To date, 40 registered species of the plum fruit are documented, of which the European and Japanese plums are of the most considerable economic importance (1).

The dehydrated form of specific plum cultivars is called a prune. Drying leads to the loss of the plum's volatile components and the appearance of new compounds. Prunus domestica, Prunus salicina, and Prunus americana are three plum species contributing to the production of most prunes (2). The carbohydrate composition in these plums allows the fruit to undergo dehydration while avoiding fermentation (3).

Plums are mostly eaten fresh, while prunes are eaten dried or juiced.

Prunes and plums have been used as food and medicine for centuries. A simplistic analysis lets us explore how these two items are nutritionally similar or different.

Nutrition

The nutritional content of plums and prunes is summarized below using visual aids.

Prunes have approximately five times the amount of calories in plums. Moreover, prunes have a higher carbohydrate, sugar, starch, fat, protein, fiber, and polyunsaturated fat content due to a lower water percentage. The glycemic index of prunes is lower than that of plums.

Plums are more abundant in saturated and monounsaturated fats than prunes.

The anticipated cholesterol and trans fat content of prunes and plums are null.

Regarding essential amino acid content, prunes are richer in tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine, and histidine.

Vitamins

Prunes contain more vitamins A, E, K, B1, B2, B3, B5, and B6. On the other hand, plums contain 15 times more vitamin C and are higher in folate than prunes.

Both items contain no vitamin D.

In short, prunes are more abundant in vitamins.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Plum

2

:

8

Prunes

Contains more Vitamin C +1483.3%

Contains more Folate +25%

Contains more Vitamin A +126.4%

Contains more Vitamin E +65.4%

Contains more Vitamin B1 +82.1%

Contains more Vitamin B2 +615.4%

Contains more Vitamin B3 +351.3%

Contains more Vitamin B5 +212.6%

Contains more Vitamin B6 +606.9%

Contains more Vitamin K +829.7%

Plum

Prunes

Contains more Vitamin C +1483.3%

Contains more Folate +25%

Contains more Vitamin A +126.4%

Contains more Vitamin E +65.4%

Contains more Vitamin B1 +82.1%

Contains more Vitamin B2 +615.4%

Contains more Vitamin B3 +351.3%

Contains more Vitamin B5 +212.6%

Contains more Vitamin B6 +606.9%

Contains more Vitamin K +829.7%

Minerals

Prunes are richer in minerals, including iron, calcium, potassium, magnesium, copper, zinc, and phosphorus.

Plums have a lower sodium content, with the difference being 2mg.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Plum

1

:

9

Prunes

Contains less Sodium -100%

Contains more Calcium +616.7%

Contains more Iron +447.1%

Contains more Magnesium +485.7%

Contains more Phosphorus +331.3%

Contains more Potassium +366.2%

Contains more Zinc +340%

Contains more Copper +393%

Contains more Manganese +475%

Contains more Selenium +∞%

Plum

Prunes

Contains less Sodium -100%

Contains more Calcium +616.7%

Contains more Iron +447.1%

Contains more Magnesium +485.7%

Contains more Phosphorus +331.3%

Contains more Potassium +366.2%

Contains more Zinc +340%

Contains more Copper +393%

Contains more Manganese +475%

Contains more Selenium +∞%

Health Impact

Digestion

Section reviewed by gastroenterologist Arpi Gasparyan

Prune's high fiber and polyol content contribute to its laxative effects (1). Therefore, it can be beneficial for constipated people, specifically for mild constipation. The high fiber content also helps people stay fuller for longer.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Clinical studies have demonstrated that including plums and prunes in the diet may help prevent and treat hypercholesterolemia and arterial hypertension. They are beneficial for cardiovascular health due to their high fiber and potassium content and their antioxidant properties.

Regular intake of prune juice and extract can help reduce the risk of atherosclerosis by preventing the oxidation of LDL ("bad" cholesterol). Similarly, daily consumption of plums can increase the concentration of tocopherol in plasma, which is also crucial in lowering the risk of atherosclerosis (2,6).

Studies suggest that prunes and plums may have cardioprotective and antihypertensive effects by inhibiting ACE, similar to antihypertensive medications like Captopril, Lisinopril, and Perindopril (7,8).

History and Origin

Historical data show that Prunus domestica and other Eurasian plum species contributed to the development of primitive European societies (9).

The plum was first documented in the 7th century BC. Historical evidence suggests that plums were a result of human cultivation and selection. Prunus domestica is thought to have originated from an area between the Black Sea and the Caspian Sea; however, determining the exact origin of plums remains a matter of debate (9). It can only be inferred that the early varieties of the plum originated in Western Asia and traveled to Europe and consequently reaching North America (10).

Culinary Tips

Prunes and plums are considered versatile ingredients to work with. They can be eaten as is, pureed, juiced, or cooked. They are a great addition to your breakfasts, snacks, smoothies, proteins, and salads. Because of their sweet taste, they can be used in deserts to help reduce the amount of added refined sugar. Pureed prunes can help partially replace the fat content of baked desserts (3).

Storing Conditions

Unripe (usually green-colored) plums should sit at room temperature away from sunlight until they ripen (usually turn purple).

Ripe plums are fresh fruits that can quickly go rancid. Store them in the fridge to keep plums fresh for a few days. Store plums in the freezer to conserve them for several months (up to 6).

Prunes should be stored in cool and dry conditions in air-tight containers. They can be stored in the freezer to increase shelf life up to 12 months.

How Should You Buy Them?

Ripe plums are hard but can be gently squeezed. Unripe ones are very firm. Be careful of signs of cuts, discoloration, or decomposition.

Prunes should be shiny. They can be pitted or not. Beware of the presence of mold, added sugar, or any additive.

Consumption and Production

China is the world's leading producer and consumer of plums, producing around 6,676,142 tons per year and composing around 59% of total consumption (11).

The largest exporter of prunes in 2018 was Chile. The largest importer was Germany (12).

Recommendations

The amount of fruit needed per day widely varies depending on age, sex, level of physical activity, health status, weight, metabolic rate, and many other criteria.

According to the USDA, one cup of fruit (or 100% fruit juice) or half a cup of dried fruit can be considered one cup from the Fruit Group. An individual should get a serving of one to two cups daily from the Fruit Group.

One cup of raw or cooked plum equals three medium or two large pieces or one cup of 100% plum juice. For prunes, the recommendation will be half a cup per day.

These amounts apply to individuals who get less than 30 minutes of moderate physical activity daily. Those physically more active may have higher caloric needs and consume higher amounts (13).

Contraindications

There are no documented side effects of consuming prunes or plums to date.

There are some reports of diarrhea due to prune consumption (2). Research showed that consuming a maximum of 100 grams of prunes in a regular daily diet did not produce significant bowel changes in men and postmenopausal women (2).

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409740/
2. https://www.researchgate.net/publication/215580910
3. Critical Reviews in Food Science and Nutrition
4. https://www.mdpi.com/2072-6643/11/5/1077
5. Marcia Vizzotto Food Chemistry 2014
6. https://www.jcpjournal.org/journal/view.html?volume=10&number=1&spage=60&vmd=Full
7. https://www.researchgate.net.pdf
8. https://www.sciencedirect.com/science/article/pii/S1756464615004673
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6312543/
10. https://www.primescholars.com/articles/plums-a-brief-introduction-94043.html 
11. https://www.businesswire.com/news/home/20190904005651/en
12. https://www.tridge.com/intelligences/prune/production
13. https://www.choosemyplate.gov/eathealthy/fruits