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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 Sugars.

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 Potassium +11.6%
Contains more Copper +36.4%
Contains more Zinc +51.7%
Contains more Phosphorus +11.3%
Equal in Iron - 0.93
Equal in Magnesium - 41
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Contains more Calcium +10.3%
Contains more Potassium +11.6%
Contains more Copper +36.4%
Contains more Zinc +51.7%
Contains more Phosphorus +11.3%
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 C +50%
Contains more Vitamin A +7710%
Contains more Vitamin E +760%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Contains more Vitamin B5 +39.6%
Contains more Folate +375%
Contains more Vitamin C +50%
Contains more Vitamin A +7710%
Contains more Vitamin E +760%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
15%
Dates
13%
Prune
Carbohydrates
75%
Dates
64%
Prune
Fats
2%
Dates
2%
Prune

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Prune
Prune contains less Sugars (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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dates Prune Opinion
Calories 282 240 Dates
Protein 2.45 2.18 Dates
Fats 0.39 0.38 Dates
Vitamin C 0.4 0.6 Prune
Carbs 75.03 63.88 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.93 Dates
Calcium 39 43 Prune
Potassium 656 732 Prune
Magnesium 43 41 Dates
Sugars 63.35 38.13 Prune
Fiber 8 7.1 Dates
Copper 0.206 0.281 Prune
Zinc 0.29 0.44 Prune
Starch 5.11 Prune
Phosphorus 62 69 Prune
Sodium 2 2
Vitamin A 10 781 Prune
Vitamin E 0.05 0.43 Prune
Vitamin D 0 0
Vitamin B1 0.052 0.051 Dates
Vitamin B2 0.066 0.186 Prune
Vitamin B3 1.274 1.882 Prune
Vitamin B5 0.589 0.422 Dates
Vitamin B6 0.165 0.205 Prune
Vitamin B12 0 0
Vitamin K 2.7 59.5 Prune
Folate 19 4 Dates
Trans Fat 0 Prune
Saturated Fat 0.032 0.088 Dates
Monounsaturated Fat 0.036 0.053 Prune
Polyunsaturated fat 0.019 0.062 Prune
Tryptophan 0.012 0.025 Prune
Threonine 0.043 0.049 Prune
Isoleucine 0.049 0.041 Dates
Leucine 0.084 0.066 Dates
Lysine 0.066 0.05 Dates
Methionine 0.022 0.016 Dates
Phenylalanine 0.05 0.052 Prune
Valine 0.071 0.056 Dates
Histidine 0.032 0.027 Dates
Fructose 19.56 12.45 Dates

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 of 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.