Figs vs Prunes – Which is Healthier?

Our Verdict

When comparing figs to prunes, we picked the figs.

Why?

First a quick note on variations: since figs can be purchased in various states of dehydration or not, and prunes are by definition partially-dehydrated plums, in the interests of a fair comparison, we will be talking about figs that have been dehydrated similarly to prunes, and can often be found in the same “shelf-stable produce” section of the supermarket.

With that in mind…

In terms of macros, figs have more fiber and protein, while the two fruits are equal on carbs. A clear win for figs.

In the category of vitamins, figs have more of vitamins B1, B5, B7, B9, C, and choline, while prunes have more of vitamins A, B2, B3, B6, and K. A very marginal 6:5 win for figs.

Looking at minerals, figs have more calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc, while prunes have more potassium. An easy win for figs.

One thing in prunes’ favor though is that prunes do have more polyphenols, so that’s a point for them here.

Nevertheless, adding up the sections makes for a clear overall win for figs, but by all means enjoy either or both; diversity is good!

Want to learn more?

You might like:

From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?

Enjoy!