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Dates vs Prune - In-Depth Nutrition Comparison

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How are Dates and Prune different?

  • Prune is higher than Dates in Vitamin K, Vitamin B2, and Copper.
  • Prune covers your daily need of Vitamin K 47% more than Dates .
  • Dates contain 5 times more Folate than Prune. Dates contain 19µg of Folate, while Prune contains 4µg.
  • Prune is lower in Sugar.

Dates, deglet noor and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Dates  vs Prune infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Prune
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%
Equal in Iron - 0.93
Equal in Magnesium - 41
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
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%
Equal in Iron - 0.93
Equal in Magnesium - 41
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Prune
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Dates Prune Opinion
Net carbs 67.03g 56.78g Dates
Protein 2.45g 2.18g Dates
Fats 0.39g 0.38g Dates
Carbs 75.03g 63.88g Dates
Calories 282kcal 240kcal Dates
Starch g 5.11g Prune
Fructose 19.56g 12.45g Dates
Sugar 63.35g 38.13g Prune
Fiber 8g 7.1g Dates
Calcium 39mg 43mg Prune
Iron 1.02mg 0.93mg Dates
Magnesium 43mg 41mg Dates
Phosphorus 62mg 69mg Prune
Potassium 656mg 732mg Prune
Sodium 2mg 2mg
Zinc 0.29mg 0.44mg Prune
Copper 0.206mg 0.281mg Prune
Vitamin A 10IU 781IU Prune
Vitamin E 0.05mg 0.43mg Prune
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 0.6mg Prune
Vitamin B1 0.052mg 0.051mg Dates
Vitamin B2 0.066mg 0.186mg Prune
Vitamin B3 1.274mg 1.882mg Prune
Vitamin B5 0.589mg 0.422mg Dates
Vitamin B6 0.165mg 0.205mg Prune
Folate 19µg 4µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 59.5µg Prune
Tryptophan 0.012mg 0.025mg Prune
Threonine 0.043mg 0.049mg Prune
Isoleucine 0.049mg 0.041mg Dates
Leucine 0.084mg 0.066mg Dates
Lysine 0.066mg 0.05mg Dates
Methionine 0.022mg 0.016mg Dates
Phenylalanine 0.05mg 0.052mg Prune
Valine 0.071mg 0.056mg Dates
Histidine 0.032mg 0.027mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g g Prune
Saturated Fat 0.032g 0.088g Dates
Monounsaturated Fat 0.036g 0.053g Prune
Polyunsaturated fat 0.019g 0.062g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Prune
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Dates
31
Prune
Mineral Summary Score
30
Dates
35
Prune

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Dates
13%
Prune
Carbohydrates
75%
Dates
64%
Prune
Fats
2%
Dates
2%
Prune

Comparison summary

Which food is lower in Sugar?
Prune
Prune is lower in Sugar (difference - 25.22g)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.056g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.