Prunes vs Dates - Health impact and Nutrition Comparison
Summary
Prune is richer in calcium and potassium. They have 77 times more vitamin A and 21 times more Vitamin K than dates. Prune is also lower in carbs, calories, and glycemic index.
In comparison, dates are richer in folate, selenium, and fiber.
Table of contents
Introduction
Dried fruits are widely used in gastronomy around the world. Dates are among the most common things eaten in the middle east across all cultures. This article compares two dried fruits, prunes, and dates.
We will compare them according to their general differences, nutritional content, and health impacts.
General differences
Deglet Noor dates are one of the most common types of dates that are consumed. It has a semi-dry texture.
Prunes are dried plums that have a semi-dry texture aswell.
Their flavor profiles are quite different from one another. Dates have a more robust flavor compared to prune.
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.
Nutritional content comparison
The serving size of a prune is one prune which is about 9.5g, and in comparison, the serving size of a date is 7.1g.
The comparison is based on 100g of each.
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
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
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
Health impacts
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
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.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4994443/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8281151/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019638/
- https://pubmed.ncbi.nlm.nih.gov/32798862/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8175999/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6130511/
- https://pubmed.ncbi.nlm.nih.gov/33978491/
- https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8153313/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544045/
- https://pubmed.ncbi.nlm.nih.gov/24090144/
- https://pubmed.ncbi.nlm.nih.gov/33801467/
- https://pubmed.ncbi.nlm.nih.gov/29493984/
- https://pubmed.ncbi.nlm.nih.gov/26468402/
Infographic
Fat Type Comparison
Carbohydrate type comparison
Comparison summary table
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 56.78g | 67.03g |
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| Protein | 2.18g | 2.45g |
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| Fats | 0.38g | 0.39g |
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| Carbs | 63.88g | 75.03g |
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| Calories | 240kcal | 282kcal |
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| Starch | 5.11g |
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| Fructose | 12.45g | 19.56g |
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| Sugar | 38.13g | 63.35g |
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| Fiber | 7.1g | 8g |
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| Calcium | 43mg | 39mg |
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| Iron | 0.93mg | 1.02mg |
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| Magnesium | 41mg | 43mg |
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| Phosphorus | 69mg | 62mg |
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| Potassium | 732mg | 656mg |
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| Sodium | 2mg | 2mg | |
| Zinc | 0.44mg | 0.29mg |
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| Copper | 0.281mg | 0.206mg |
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| Manganese | 0.299mg | 0.262mg |
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| Selenium | 0.3µg | 3µg |
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| Vitamin A | 781IU | 10IU |
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| Vitamin A RAE | 39µg | 0µg |
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| Vitamin E | 0.43mg | 0.05mg |
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| Vitamin C | 0.6mg | 0.4mg |
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| Vitamin B1 | 0.051mg | 0.052mg |
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| Vitamin B2 | 0.186mg | 0.066mg |
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| Vitamin B3 | 1.882mg | 1.274mg |
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| Vitamin B5 | 0.422mg | 0.589mg |
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| Vitamin B6 | 0.205mg | 0.165mg |
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| Folate | 4µg | 19µg |
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| Vitamin K | 59.5µg | 2.7µg |
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| Tryptophan | 0.025mg | 0.012mg |
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| Threonine | 0.049mg | 0.043mg |
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| Isoleucine | 0.041mg | 0.049mg |
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| Leucine | 0.066mg | 0.084mg |
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| Lysine | 0.05mg | 0.066mg |
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| Methionine | 0.016mg | 0.022mg |
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| Phenylalanine | 0.052mg | 0.05mg |
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| Valine | 0.056mg | 0.071mg |
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| Histidine | 0.027mg | 0.032mg |
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| Saturated Fat | 0.088g | 0.032g |
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| Monounsaturated Fat | 0.053g | 0.036g |
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| Polyunsaturated fat | 0.062g | 0.019g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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People also compare
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.
- Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
- Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.