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Prune vs Dates - In-Depth Nutrition Comparison

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How are Prune and Dates 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 .
  • Prune contains 3 times more Vitamin B2 than Dates . Prune contains 0.186mg of Vitamin B2, while Dates contain 0.066mg.
  • Prune is lower in Sugar.

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

Infographic

Prune vs Dates  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
Prune
5
:
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 Calcium - 39
Equal in Iron - 1.02
Equal in Magnesium - 43
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
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 Calcium - 39
Equal in Iron - 1.02
Equal in Magnesium - 43
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
Prune
7
:
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%
Contains more Vitamin B5 +39.6%
Contains more Folate +375%
Equal in Vitamin B1 - 0.052
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%
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%
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%
Contains more Vitamin B5 +39.6%
Contains more Folate +375%
Equal in Vitamin B1 - 0.052

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Dates
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
31
Prune
12
Dates
Mineral Summary Score
35
Prune
30
Dates

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
13%
Prune
15%
Dates
Carbohydrates
64%
Prune
75%
Dates
Fats
2%
Prune
2%
Dates

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

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