Dates vs. Prunes — In-Depth Nutrition Comparison
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How are dates and prunes different?
- Prunes are higher than dates in vitamin K, vitamin B2, and copper.
- Prunes cover your daily need for vitamin K 47% more than dates.
- Dates contain 5 times more folate than prunes. Dates contain 19µg of folate, while prunes contain 4µg.
- Prunes are lower in sugar.
- Dates have a higher glycemic index (42) than prunes (29).
Dates, deglet noor and Plums, dried (prunes), uncooked types were used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more SeleniumSelenium | +900% |
| Contains more CalciumCalcium | +10.3% |
| Contains more PotassiumPotassium | +11.6% |
| Contains more CopperCopper | +36.4% |
| Contains more ZincZinc | +51.7% |
| Contains more PhosphorusPhosphorus | +11.3% |
| Contains more ManganeseManganese | +14.1% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B5Vitamin B5 | +39.6% |
| Contains more FolateFolate | +375% |
| Contains more Vitamin CVitamin C | +50% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +760% |
| Contains more Vitamin B2Vitamin B2 | +181.8% |
| Contains more Vitamin B3Vitamin B3 | +47.7% |
| Contains more Vitamin B6Vitamin B6 | +24.2% |
| Contains more Vitamin KVitamin K | +2103.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.7µg | 59.5µg | 47% |
| Vitamin B2 | 0.066mg | 0.186mg | 9% |
| Fructose | 19.56g | 12.45g | 9% |
| Copper | 0.206mg | 0.281mg | 8% |
| Selenium | 3µg | 0.3µg | 5% |
| Carbs | 75.03g | 63.88g | 4% |
| Fiber | 8g | 7.1g | 4% |
| Vitamin A | 0µg | 39µg | 4% |
| Vitamin B3 | 1.274mg | 1.882mg | 4% |
| Folate | 19µg | 4µg | 4% |
| Vitamin E | 0.05mg | 0.43mg | 3% |
| Vitamin B5 | 0.589mg | 0.422mg | 3% |
| Vitamin B6 | 0.165mg | 0.205mg | 3% |
| Calories | 282kcal | 240kcal | 2% |
| Potassium | 656mg | 732mg | 2% |
| Starch | 5.11g | 2% | |
| Manganese | 0.262mg | 0.299mg | 2% |
| Protein | 2.45g | 2.18g | 1% |
| Iron | 1.02mg | 0.93mg | 1% |
| Zinc | 0.29mg | 0.44mg | 1% |
| Phosphorus | 62mg | 69mg | 1% |
| Choline | 6.3mg | 10.1mg | 1% |
| Weight per 100 calories | 35g | 42g | N/A |
| Fats | 0.39g | 0.38g | 0% |
| Vitamin C | 0.4mg | 0.6mg | 0% |
| Net carbs | 67.03g | 56.78g | N/A |
| Magnesium | 43mg | 41mg | 0% |
| Calcium | 39mg | 43mg | 0% |
| Sugar | 63.35g | 38.13g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin B1 | 0.052mg | 0.051mg | 0% |
| Saturated fat | 0.032g | 0.088g | 0% |
| Monounsaturated fat | 0.036g | 0.053g | 0% |
| Polyunsaturated fat | 0.019g | 0.062g | 0% |
| Tryptophan | 0.012mg | 0.025mg | 0% |
| Threonine | 0.043mg | 0.049mg | 0% |
| Isoleucine | 0.049mg | 0.041mg | 0% |
| Leucine | 0.084mg | 0.066mg | 0% |
| Lysine | 0.066mg | 0.05mg | 0% |
| Methionine | 0.022mg | 0.016mg | 0% |
| Phenylalanine | 0.05mg | 0.052mg | 0% |
| Valine | 0.071mg | 0.056mg | 0% |
| Histidine | 0.032mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.4% |
| Contains more CarbsCarbs | +17.5% |
| Contains more WaterWater | +50.6% |
~equal in
Fats
~0.38g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -63.6% |
| Contains more Mono. FatMonounsaturated fat | +47.2% |
| Contains more Poly. FatPolyunsaturated fat | +226.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +15793.3% |
| Contains more FructoseFructose | +57.1% |
| Contains more MaltoseMaltose | +100% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +28.1% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
