Prunes vs Dates - Health impact and Nutrition Comparison

Summary

Dates and prunes provide different digestive, cardiovascular, and nervous health impacts. Prune is richer in copper, potassium, and vitamins B2, B3, B6, K, and A. Prune is also lower in carbs, calories, and glycemic index. In comparison, dates are richer in vitamin B5 and fiber. 

Introduction 

Dried fruits are widely used in gastronomy around the world. Dates are among the most common things eaten in the middle east across all cultures. This article compares two dried fruits, prunes and dates. 
We will compare them according to their general differences, nutritional content, and health impacts. 

General differences

Deglet Noor dates are one of the most common types of dates that are consumed. It has a semi-dry texture. 

Prunes are dried plums that have a semi-dry texture aswell. 

Their flavor profiles are quite different from one another. Dates have a more robust flavor compared to prune. 

Consumption 

Dates are one of the most consumed dried fruits that are consumed all over the world. They are the most famous in the Middle East region. 

Palm oil is derived from the processing of the date palm oil fruit. 

Nutritional content comparison 

In this section, we will compare 100g of prune to dates. However, it is essential to mention the serving size of each aswell. 
The serving size of a prune is one prune which is about 9.5g, and in comparison, the serving size of a date is 7.1g. 

The comparison is based on 100g of each. 

This article is an in-depth nutrition analysis of dates. 

Calories

Dates are higher in calories compared to prune. 
Date contains 282 calories, whereas prune contains 240 calories. 

Glycemic index 

Dates have a higher glycemic index compared to prune. The glycemic index of date is 42. In comparison, prune has a glycemic index of 29. 

Protein and Fat

They have similar and negligible amounts of proteins and fats. 

Carbs

Their carb content is significantly different. Prune contains 64g of carbs, whereas dates contain 75g. 

Fiber

Dates have a slightly higher fiber content than prunes. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Dates

3

:

2

Prune

Contains more Protein +12.4%

Contains more Carbs +17.5%

Contains more Water +50.6%

Contains more Other +65%

Equal in Fats - 0.38

Dates

Protein: 2.45 g

Fats: 0.39 g

Carbs: 75.03 g

Water: 20.53 g

Other: 1.6 g

Prune

Protein: 2.18 g

Fats: 0.38 g

Carbs: 63.88 g

Water: 30.92 g

Other: 2.64 g

Contains more Protein +12.4%

Contains more Carbs +17.5%

Contains more Water +50.6%

Contains more Other +65%

Equal in Fats - 0.38

Minerals

Prune is richer in copper and potassium. They have nearly similar amounts of iron, magnesium, and phosphorus. 

Below we can see their mineral distributions. 

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.

Dates

3

:

6

Prune

Contains more Selenium +900%

Contains more Calcium +10.3%

Contains more Phosphorus +11.3%

Contains more Potassium +11.6%

Contains more Zinc +51.7%

Contains more Copper +36.4%

Contains more Manganese +14.1%

Equal in Iron - 0.93

Equal in Magnesium - 41

Equal in Sodium - 2

Dates

Prune

Contains more Selenium +900%

Contains more Calcium +10.3%

Contains more Phosphorus +11.3%

Contains more Potassium +11.6%

Contains more Zinc +51.7%

Contains more Copper +36.4%

Contains more Manganese +14.1%

Equal in Iron - 0.93

Equal in Magnesium - 41

Equal in Sodium - 2

Vitamins 

Prune is richer in vitamins B2, B3, B6, K, and A. In comparison, dates are richer in vitamin B5. 
 

Below we can see their vitamin distributions. 

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.

Dates

3

:

7

Prune

Contains more Vitamin B5 +39.6%

Contains more Folate +375%

Contains more Vitamin A +7710%

Contains more Vitamin E +760%

Contains more Vitamin C +50%

Contains more Vitamin B2 +181.8%

Contains more Vitamin B3 +47.7%

Contains more Vitamin B6 +24.2%

Contains more Vitamin K +2103.7%

Equal in Vitamin B1 - 0.051

Dates

Prune

Contains more Vitamin B5 +39.6%

Contains more Folate +375%

Contains more Vitamin A +7710%

Contains more Vitamin E +760%

Contains more Vitamin C +50%

Contains more Vitamin B2 +181.8%

Contains more Vitamin B3 +47.7%

Contains more Vitamin B6 +24.2%

Contains more Vitamin K +2103.7%

Equal in Vitamin B1 - 0.051

Health impacts

Nervous system

Dates benefit the nervous system by decreasing inflammatory markers in brain tissue, decreasing the risks of Alzheimer’s disease. (1)

Diabetes

Dates have been shown to provide glycemic control in diabetic patients. Although they are high in carbs, glycemic control was observed when they consumed dates. (2)(3)

Prunes, on the other hand, have an effect on diabetes but with another mechanism. They increase satiety levels and reduce food intake. (11)

Antioxidants 

Dates are rich in antioxidants, and they have several benefits regarding overall health. Antioxidant reduces risks of cancer and overall metabolic stress-induced damage. (4)

In addition, phenolic compounds have been shown to decrease the risks of cancer and cardiovascular diseases. (5) 

Prune has antioxidant and anti-inflammatory properties aswell. In addition, prunes have wound-healing antioxidative properties. (12)

Cardiovascular health 

Consumption of prunes is linked with decreased blood lipid levels and overall control of blood lipids. In turn, decreasing the risks of cardiovascular diseases such as atherosclerosis. In addition, prune consumption is linked with decreased risks of cardiovascular diseases in postmenopausal women. (6)(7)

Prune is a richer source of potassium compared to date, and consumption of potassium is linked with more controlled blood pressure levels. Resulting in decreased rates of cardiovascular diseases. (8) 

Digestive system

Section reviewed by gastroenterologist Arpi Gasparyan

Dates and prunes are rich in fiber, providing several positive impacts on the overall gastrointestinal tract by keeping the microbiome healthy and lowering the risk of several gut diseases. (9)(10)

Vitamin A and K

Prune is richer in vitamins A and K, necessary to maintain normal biochemical and physiological functions regarding the immune system, blood coagulation, cellular metabolism, insulin sensitivity, and bone formation. (13)(14)

Dates do not provide these benefits. 

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4994443/  
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8281151/ 
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019638/ 
4. https://pubmed.ncbi.nlm.nih.gov/32798862/  
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8175999/  
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6130511/  
7. https://pubmed.ncbi.nlm.nih.gov/33978491/ 
8. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure  
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8153313/ 
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544045/  
11. https://pubmed.ncbi.nlm.nih.gov/24090144/ 
12. https://pubmed.ncbi.nlm.nih.gov/33801467/ 
13. https://pubmed.ncbi.nlm.nih.gov/29493984/
14. https://pubmed.ncbi.nlm.nih.gov/26468402/