Dried Figs vs. Prunes — Nutrition & Health Impact Comparison

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.

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

Macronutrient breakdown side-by-side comparison

Dried Figs

2

Protein: 3.3 g

Fats: 0.93 g

Carbs: 63.87 g

Water: 30.05 g

Other: 1.85 g

Prunes

3

Protein: 2.18 g

Fats: 0.38 g

Carbs: 63.88 g

Water: 30.92 g

Other: 2.64 g

Contains more ProteinProtein	+51.4%
Contains more FatsFats	+144.7%

Contains more OtherOther

+42.7%

~equal in Carbs ~63.88g

~equal in Water ~30.92g

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

Carbohydrate type breakdown side-by-side comparison

Dried Figs

2

Starch: 5.07 g

Sucrose: 0.07 g

Glucose: 24.79 g

Fructose: 22.93 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0.13 g

Prunes

4

Starch: 5.11 g

Sucrose: 0.15 g

Glucose: 25.46 g

Fructose: 12.45 g

Lactose: 0 g

Maltose: 0.06 g

Galactose: 0 g

Contains more FructoseFructose	+84.2%
Contains more GalactoseGalactose	+∞%

Contains more SucroseSucrose	+114.3%
Contains more MaltoseMaltose	+∞%

~equal in Starch ~5.11g

~equal in Glucose ~25.46g

~equal in Lactose ~0g

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

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.

Dried Figs

4

Prunes

6

Contains more Vitamin CVitamin C	+100%
Contains more Vitamin B1Vitamin B1	+66.7%
Contains more FolateFolate	+125%
Contains more CholineCholine	+56.4%

Contains more Vitamin AVitamin A	+7710%
Contains more Vitamin EVitamin E	+22.9%
Contains more Vitamin B2Vitamin B2	+126.8%
Contains more Vitamin B3Vitamin B3	+204%
Contains more Vitamin B6Vitamin B6	+93.4%
Contains more Vitamin KVitamin K	+281.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.422mg

~equal in Vitamin B12 ~0µg

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

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.

Dried Figs

6

Prunes

1

Contains more MagnesiumMagnesium	+65.9%
Contains more CalciumCalcium	+276.7%
Contains more IronIron	+118.3%
Contains more ZincZinc	+25%
Contains more ManganeseManganese	+70.6%
Contains more SeleniumSelenium	+100%

Contains less SodiumSodium

-80%

~equal in Potassium ~732mg

~equal in Copper ~0.281mg

~equal in Phosphorus ~69mg

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.

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.

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.

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

Section reviewed by cardiologist Astghik Grigoryan

Certain compounds found in dried fruits, such as prunes, may exhibit ACE inhibition activity, which is similar to the action of medications commonly used to treat heart failure and high blood pressure, such as Captopril and Lisinopril (5, 6).

Prunes also have a higher potassium content compared to dried figs, which is essential for maintaining healthy blood pressure levels and reducing the risk of cardiovascular diseases. 

Both dried figs and prunes contain antioxidants, such as phenolic compounds, which may help reduce inflammation and oxidative stress in the body, ultimately reducing cardiovascular risk. 

Studies suggest that consuming prunes may help to reduce LDL ("bad" cholesterol) levels in the blood, which is essential for preventing atherosclerosis. More research is needed to determine the same effect of dried figs consumption (7, 8). 

When incorporating dried figs or prunes into your diet for cardiovascular health, it's important to consider portion sizes and overall dietary patterns. While these dried fruits offer health benefits, it's crucial to practice moderation as they are calorie-dense, especially for those watching their calorie intake.

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 (9).

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 (10).

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 (11)

Polyphenols present in prunes have antioxidative and anti-inflammatory properties. These polyphenols induce macrophage performance and reduce free radicals (12).