Dried Figs vs. Prunes — Nutrition & Health Impact Comparison
Summary
Figs are higher in protein, fat, and dietary fiber, whereas prunes are slightly higher in net carbs.
Prunes are richer in most vitamins, containing 3.8 times more vitamin K; they are also higher in vitamins B2, B3, B6, and vitamin A. Dried figs, on the other hand, are higher in most minerals; they are more than 3.5 times higher in calcium and also higher in iron, manganese, and magnesium.
Table of contents
Introduction
Figs (Ficus Carica) come in a variety of colors and sizes, and they are shaped like a pouch. They have a sweet taste and a soft interior packed with tiny seeds. The pouch size ranges from tiny to big, with the most common colors being green and dark purple. They're from the Middle East and Western Asia.
The fig tree is a dioecious tree, which means it has both a pollen-carrying and a seed-carrying tree. A certain wasp is required to transport pollen from one tree to another. However, with agricultural development, the wasp is no longer required to pollinate seed-bearing trees, eliminating the wasp from the tree's life cycle. As a result, the fig tree spread all over the world.
Prunes (Prunus Domestica) are dried plums, and plums are known as one of the first domesticated fruits in human civilizations. Their origin traces to Eastern Europe and the Caucasus. Not all plums can be dried into prunes. A specific type of plum is required for this process which does not get fermented during the drying process.
Usage
Figs have a shorter shelf life than prunes because they ripen sooner.
Figs may be eaten raw or dry, and they are also used to make jam.
Dried figs are used in various ways, including as a garnish or topper on European fusion salads.
The sugar and calorie content of fig jam must be considered while eating it.
Prunes have various usages in the culinary world. They are mostly eaten as they are, mixed in fruit, cereal, or oat bowls. They can be made into cookies, power shakes, and desserts. A fillet mignon with prune sauce is a gourmet European dish with a strong and rich flavor.
In this article, we will compare figs to prunes according to their difference in nutritional content, weight loss and diet effects, and health impacts.
Nutrition
The nutritional values are presented for 100g of dried figs and prunes.
Macronutrients and Calories
Figs and prunes are almost equally nutrient-dense, with very similar macronutrient contents. However, figs are slightly higher in protein, fats, and dietary fiber, whereas prunes are slightly higher in net carbs.
Macronutrient Comparison
Calories
100g of figs and prunes provide 249 and 240 calories, respectively. Thus, one fig (8.4g) would provide 21 calories, whereas one prune (9.5g) would provide 23.
Protein
Figs are 1.5 times richer in proteins than prunes, containing 3.3g per 100g serving.
Fats
Figs are also over 2 times higher in fats; however, both figs and prunes contain less than 1g of fats.
Carbohydrates
Carbs are the primary macronutrient in these fruits. Figs and prunes have nearly 64g of total carbs per 100g serving, with dried figs containing 2.7g more dietary fiber.
Dried figs contain 9.8g of dietary fiber, whereas prunes contain 7.1g. Both contain varying amounts of soluble and insoluble fibers. According to a study, prunes are slightly higher in soluble fiber, whereas dried figs are higher in insoluble fiber (1, 2).
Most net carbs in these fruits are glucose and fructose. They also contain starch in lower amounts.
Carbohydrate type comparison
Vitamins
Prunes are richer in most vitamins than figs, containing 3.8 times more vitamin K and covering the recommended daily value by 65% for women and 50% for men.
Prunes also have 3 times more vitamin B3, 2 times more vitamin B2, and vitamin B6. They are also rich in vitamin A RAE (39 mcg).
Prunes contain a somewhat higher content of vitamins E, B2, and B6, whereas figs are a somewhat better source of vitamins B1, B9 (folate), and C.
Vitamin Comparison
Minerals
Dried figs are richer in most minerals than prunes: they are over 3.5 times richer in calcium, a mineral crucial for bone health, 2 times richer in iron, and over 1.5 times richer in manganese and magnesium.
Figs are also somewhat richer in zinc and selenium. Prunes are somewhat richer in potassium.
They are equal in copper and phosphorus.
Mineral Comparison
Glycemic Index
The glycemic index of figs is 61, which is considered medium. In comparison, the glycemic index of prunes is 29, which is considered low.
Glycemic Load
Both have low glycemic loads. The glycemic load of figs and prunes are 5 and 2, respectively.
Acidity
One of the ways to look at the food's acidity is by calculating its PRAL value. The PRAL or Potential Renal Acid Load value of foods shows how much base or acid is produced in the organism by the given food.
The PRAL value of prunes and figs are -13.4 and - 4.9, making them alkaline, with prunes being more alkaline or base-producing.
Weight Loss & Diets
Both figs and prunes may be used during weight loss diets, as they are nutrient-dense and high in dietary fiber, which is known to induce satiety and limit food intake.
Prunes and figs are recommended as substitutes for snacks like chocolate bars or refined and processed snacks.
Keto
In moderation, figs are recommended in the keto diet; mostly dried figs or even fresh ones can be associated with a breakfast made with low-carb toast and goat cheese.
Although the carbohydrate amount of prune is high, they are recommended to be consumed in lower amounts or even moderate amounts. This is mainly due to its laxative effect and gastrointestinal benefits. Thus the pros outweigh the cons.
Health Impact: Health Benefits & Risks
Diabetes
Figs have anti-diabetic effects due to abscisic acid, a phytohormone found in figs. It has been shown that blood glucose levels were better maintained after eating in those who ingested abscisic acid than those who did not. Furthermore, abscisic acid is associated with improved glucose tolerance, insulin sensitivity, and fasting blood glucose (3).
Prunes have anti-diabetic properties that may increase insulin sensitivity, thus, alleviating diabetes' long-term side effects. Uncontrolled insulin spikes and blood sugar levels negatively affect the long run, increasing the risks, or worsening metabolic syndrome, including diabetes, obesity, and hypertension (4).
Cardiovascular Health
Both figs and prunes promote heart health and have hypotensive effects.
Figs have antihypertensive properties and may decrease high blood pressure in diabetic patients (5).
Prunes also show cardioprotective activity by reducing total cholesterol and triglyceride levels and increasing HDL cholesterol levels. Which, in turn, may protect against atherosclerosis and other heart diseases (6). Figs may have similar effects to prunes.
Digestion
Figs and prunes are high in dietary fiber, with figs being 2.6g higher; dietary fiber is known for its laxative effects and for relieving constipation by increasing water and mucous secretion and bowel movements.
Regular fiber-rich foods consumption reduces the risk of colon cancer, GERD, diverticulosis, and hemorrhoids (7).
Dried fruits should be avoided for people with IBD (inflammatory bowel disease) and IBS-D, as they will worsen diarrhea.
Cancer
Although the fig itself does not have anti-tumor capabilities, fig latex and fig leaf components such as sitosterols, palmitoyl, and linoleyl have been shown to have anti-tumor characteristics. They may suppress cancer cell growth (8).
Prunes reduce the risks of developing colon cancer; this is discussed in the subsection on “Digestion.”
Inflammation
Luteolin, found in figs, has anti-inflammatory and neuroprotective effects (9)
Polyphenols present in prunes have antioxidative and anti-inflammatory properties. These polyphenols induce macrophage performance and reduce free radicals (10).
References
- https://www.researchgate.net/publication/283911555
- https://www.researchgate.net/publication/240805320
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10255635/
- https://pubmed.ncbi.nlm.nih.gov/16295695/
- https://pubmed.ncbi.nlm.nih.gov/28187689/
- https://pubmed.ncbi.nlm.nih.gov/21409897/
- https://pubmed.ncbi.nlm.nih.gov/24876314/
- https://pubmed.ncbi.nlm.nih.gov/11473446/
- https://pubmed.ncbi.nlm.nih.gov/26361743/
- https://pubmed.ncbi.nlm.nih.gov/25921826/
Infographic
Fat Type Comparison
Comparison summary table
|
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 54.07g | 56.78g |
|
| Protein | 3.3g | 2.18g |
|
| Fats | 0.93g | 0.38g |
|
| Carbs | 63.87g | 63.88g |
|
| Calories | 249kcal | 240kcal |
|
| Starch | 5.07g | 5.11g |
|
| Fructose | 22.93g | 12.45g |
|
| Sugar | 47.92g | 38.13g |
|
| Fiber | 9.8g | 7.1g |
|
| Calcium | 162mg | 43mg |
|
| Iron | 2.03mg | 0.93mg |
|
| Magnesium | 68mg | 41mg |
|
| Phosphorus | 67mg | 69mg |
|
| Potassium | 680mg | 732mg |
|
| Sodium | 10mg | 2mg |
|
| Zinc | 0.55mg | 0.44mg |
|
| Copper | 0.287mg | 0.281mg |
|
| Manganese | 0.51mg | 0.299mg |
|
| Selenium | 0.6µg | 0.3µg |
|
| Vitamin A | 10IU | 781IU |
|
| Vitamin A RAE | 0µg | 39µg |
|
| Vitamin E | 0.35mg | 0.43mg |
|
| Vitamin C | 1.2mg | 0.6mg |
|
| Vitamin B1 | 0.085mg | 0.051mg |
|
| Vitamin B2 | 0.082mg | 0.186mg |
|
| Vitamin B3 | 0.619mg | 1.882mg |
|
| Vitamin B5 | 0.434mg | 0.422mg |
|
| Vitamin B6 | 0.106mg | 0.205mg |
|
| Folate | 9µg | 4µg |
|
| Vitamin K | 15.6µg | 59.5µg |
|
| Tryptophan | 0.02mg | 0.025mg |
|
| Threonine | 0.085mg | 0.049mg |
|
| Isoleucine | 0.089mg | 0.041mg |
|
| Leucine | 0.128mg | 0.066mg |
|
| Lysine | 0.088mg | 0.05mg |
|
| Methionine | 0.034mg | 0.016mg |
|
| Phenylalanine | 0.076mg | 0.052mg |
|
| Valine | 0.122mg | 0.056mg |
|
| Histidine | 0.037mg | 0.027mg |
|
| Saturated Fat | 0.144g | 0.088g |
|
| Monounsaturated Fat | 0.159g | 0.053g |
|
| Polyunsaturated fat | 0.345g | 0.062g |
|
Which food is preferable for your diet?
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
- Dried Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174665/nutrients
- Prunes - 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.