Dates vs. Prunes — In-Depth Nutrition Comparison
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How are dates and prunes different?
- Prunes are higher than dates in vitamin K, vitamin A, vitamin B2, and copper.
- Prunes cover your daily need for vitamin K, 47% more than dates.
- Dates contain 5 times more folate than prunes. Dates contain 19µg of folate, while prunes contain 4µg.
- Prunes are lower in sugar.
- Dates have a higher glycemic index (42) than prunes (29).
Dates, deglet noor and Plums, dried (prunes), uncooked types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more SeleniumSelenium | +900% |
| Contains more CalciumCalcium | +10.3% |
| Contains more PotassiumPotassium | +11.6% |
| Contains more CopperCopper | +36.4% |
| Contains more ZincZinc | +51.7% |
| Contains more PhosphorusPhosphorus | +11.3% |
| Contains more ManganeseManganese | +14.1% |
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.
| Contains more Vitamin B5Vitamin B5 | +39.6% |
| Contains more FolateFolate | +375% |
| Contains more Vitamin CVitamin C | +50% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +760% |
| Contains more Vitamin B2Vitamin B2 | +181.8% |
| Contains more Vitamin B3Vitamin B3 | +47.7% |
| Contains more Vitamin B6Vitamin B6 | +24.2% |
| Contains more Vitamin KVitamin K | +2103.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.7µg | 59.5µg | 47% |
| Vitamin B2 | 0.066mg | 0.186mg | 9% |
| Fructose | 19.56g | 12.45g | 9% |
| Copper | 0.206mg | 0.281mg | 8% |
| Selenium | 3µg | 0.3µg | 5% |
| Carbs | 75.03g | 63.88g | 4% |
| Fiber | 8g | 7.1g | 4% |
| Vitamin A | 0µg | 39µg | 4% |
| Vitamin B3 | 1.274mg | 1.882mg | 4% |
| Folate | 19µg | 4µg | 4% |
| Vitamin E | 0.05mg | 0.43mg | 3% |
| Vitamin B5 | 0.589mg | 0.422mg | 3% |
| Vitamin B6 | 0.165mg | 0.205mg | 3% |
| Calories | 282kcal | 240kcal | 2% |
| Potassium | 656mg | 732mg | 2% |
| Starch | 5.11g | 2% | |
| Manganese | 0.262mg | 0.299mg | 2% |
| Protein | 2.45g | 2.18g | 1% |
| Iron | 1.02mg | 0.93mg | 1% |
| Zinc | 0.29mg | 0.44mg | 1% |
| Phosphorus | 62mg | 69mg | 1% |
| Choline | 6.3mg | 10.1mg | 1% |
| Fats | 0.39g | 0.38g | 0% |
| Vitamin C | 0.4mg | 0.6mg | 0% |
| Net carbs | 67.03g | 56.78g | N/A |
| Magnesium | 43mg | 41mg | 0% |
| Calcium | 39mg | 43mg | 0% |
| Sugar | 63.35g | 38.13g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin B1 | 0.052mg | 0.051mg | 0% |
| Saturated fat | 0.032g | 0.088g | 0% |
| Monounsaturated fat | 0.036g | 0.053g | 0% |
| Polyunsaturated fat | 0.019g | 0.062g | 0% |
| Tryptophan | 0.012mg | 0.025mg | 0% |
| Threonine | 0.043mg | 0.049mg | 0% |
| Isoleucine | 0.049mg | 0.041mg | 0% |
| Leucine | 0.084mg | 0.066mg | 0% |
| Lysine | 0.066mg | 0.05mg | 0% |
| Methionine | 0.022mg | 0.016mg | 0% |
| Phenylalanine | 0.05mg | 0.052mg | 0% |
| Valine | 0.071mg | 0.056mg | 0% |
| Histidine | 0.032mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.4% |
| Contains more CarbsCarbs | +17.5% |
| Contains more WaterWater | +50.6% |
| Contains more OtherOther | +65% |
~equal in
Fats
~0.38g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -63.6% |
| Contains more Mono. FatMonounsaturated fat | +47.2% |
| Contains more Poly. FatPolyunsaturated fat | +226.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +15793.3% |
| Contains more FructoseFructose | +57.1% |
| Contains more MaltoseMaltose | +100% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +28.1% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
