Prunes vs Dates - Health impact and Nutrition Comparison

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. 

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.

Both are classified as low glycemic index foods.

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. Dates have 8g of fiber, and prunes have 7.1g of it per 100g.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Dates

3

Protein: 2.45 g

Fats: 0.39 g

Carbs: 75.03 g

Water: 20.53 g

Other: 1.6 g

Prunes

2

Protein: 2.18 g

Fats: 0.38 g

Carbs: 63.88 g

Water: 30.92 g

Other: 2.64 g

Contains more ProteinProtein	+12.4%
Contains more CarbsCarbs	+17.5%

Contains more WaterWater	+50.6%
Contains more OtherOther	+65%

~equal in Fats ~0.38g

Minerals

Prune is richer in calcium and potassium, while dates have a higher amount of selenium.

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

1

100 g 300 g 1 date, pitted - 7.1g1 cup, chopped - 147g

Prunes

6

100 g 300 g 1 prune, pitted - 9.5g1 cup, pitted - 174g

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%

~equal in Magnesium ~41mg

~equal in Iron ~0.93mg

~equal in Sodium ~2mg

Vitamins 

Prunes are richer in vitamin B2, vitamin K, and Vitamin A. Prunes have 77 times more vitamin A and 21 times more Vitamin K than dates.

In comparison, dates are richer in folate. 
 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

2

100 g 300 g 1 date, pitted - 7.1g1 cup, chopped - 147g

Prunes

8

100 g 300 g 1 prune, pitted - 9.5g1 cup, pitted - 174g

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%
Contains more CholineCholine	+60.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.051mg

~equal in Vitamin B12 ~0µg

Nervous system

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

Diabetes

The glycemic index and glycemic load of dates are low, so they will not spike blood glucose levels and are considered safe for people with diabetes when consumed in moderation.

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, also have low GI and GL, so they also will not spike blood sugar levels. However, prunes 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.