Prunes vs. Dates — In-Depth Nutrition Comparison
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How are prunes and dates 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.
- Prunes contain 78 times more vitamin A than dates. Prunes contain 781 IU of vitamin A, while dates contain 10 IU.
- Prunes are lower in sugar.
- Dates have a higher glycemic index (42) than prunes (29).
Plums, dried (prunes), uncooked and Dates, deglet noor types were used in this article.
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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 PotassiumPotassium | +11.6% |
| Contains more CopperCopper | +36.4% |
| Contains more ZincZinc | +51.7% |
| Contains more PhosphorusPhosphorus | +11.3% |
| Contains more ManganeseManganese | +14.1% |
| Contains more SeleniumSelenium | +900% |
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 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% |
| Contains more Vitamin B5Vitamin B5 | +39.6% |
| Contains more FolateFolate | +375% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 2.7µg | 47% |
| Vitamin B2 | 0.186mg | 0.066mg | 9% |
| Fructose | 12.45g | 19.56g | 9% |
| Copper | 0.281mg | 0.206mg | 8% |
| Selenium | 0.3µg | 3µg | 5% |
| Carbs | 63.88g | 75.03g | 4% |
| Fiber | 7.1g | 8g | 4% |
| Vitamin A | 39µg | 0µg | 4% |
| Vitamin B3 | 1.882mg | 1.274mg | 4% |
| Folate | 4µg | 19µg | 4% |
| Vitamin E | 0.43mg | 0.05mg | 3% |
| Vitamin B5 | 0.422mg | 0.589mg | 3% |
| Vitamin B6 | 0.205mg | 0.165mg | 3% |
| Calories | 240kcal | 282kcal | 2% |
| Potassium | 732mg | 656mg | 2% |
| Starch | 5.11g | 2% | |
| Manganese | 0.299mg | 0.262mg | 2% |
| Protein | 2.18g | 2.45g | 1% |
| Iron | 0.93mg | 1.02mg | 1% |
| Zinc | 0.44mg | 0.29mg | 1% |
| Phosphorus | 69mg | 62mg | 1% |
| Choline | 10.1mg | 6.3mg | 1% |
| Weight per 100 calories | 42g | 35g | N/A |
| Fats | 0.38g | 0.39g | 0% |
| Vitamin C | 0.6mg | 0.4mg | 0% |
| Net carbs | 56.78g | 67.03g | N/A |
| Magnesium | 41mg | 43mg | 0% |
| Calcium | 43mg | 39mg | 0% |
| Sugar | 38.13g | 63.35g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin B1 | 0.051mg | 0.052mg | 0% |
| Saturated fat | 0.088g | 0.032g | 0% |
| Monounsaturated fat | 0.053g | 0.036g | 0% |
| Polyunsaturated fat | 0.062g | 0.019g | 0% |
| Tryptophan | 0.025mg | 0.012mg | 0% |
| Threonine | 0.049mg | 0.043mg | 0% |
| Isoleucine | 0.041mg | 0.049mg | 0% |
| Leucine | 0.066mg | 0.084mg | 0% |
| Lysine | 0.05mg | 0.066mg | 0% |
| Methionine | 0.016mg | 0.022mg | 0% |
| Phenylalanine | 0.052mg | 0.05mg | 0% |
| Valine | 0.056mg | 0.071mg | 0% |
| Histidine | 0.027mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +50.6% |
| Contains more OtherOther | +65% |
| Contains more ProteinProtein | +12.4% |
| Contains more CarbsCarbs | +17.5% |
~equal in
Fats
~0.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +47.2% |
| Contains more Poly. FatPolyunsaturated fat | +226.3% |
| Contains less Sat. FatSaturated fat | -63.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +28.1% |
| Contains more SucroseSucrose | +15793.3% |
| Contains more FructoseFructose | +57.1% |
| Contains more MaltoseMaltose | +100% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
