Dates vs Prunes – Which is Healthier?

Our Verdict

When comparing dates to prunes, we picked the prunes.

Why?

Both have their merits, but on balance, there is a winner!

First let’s note: we’re listing the second fruit here as “prunes” rather than “plums”, since prunes are dehydrated plums, and it makes more sense to compare the dried fruit to dates which are invariably dried too. Otherwise, the water weight of plums would unfairly throw out the nutrient proportions per 100g (indeed, upon looking up numbers, dates would overwhelmingly beat plums easily in the category of pretty much every nutrient).

So let’s look at the fairer comparison:

In terms of macros, dates have a little more fiber, carbohydrates, and protein. This is because while both are dried, prunes are usually sold with more water remaining than dates; indeed, per 100g prunes still have 30g water weight to dates’ 20g water weight. This makes everything close, but we are going to call this category a nominal win for dates. Mind you, hydration is still good, but please do not rely on dried fruit for your hydration!

In the category of vitamins, dates have more of vitamins B5 and B9, while prunes have more of vitamins A, B2, B3, B6, C, E, and K. An unambiguous win for prunes in this round.

Looking at minerals next, it’s a similar story: dates have more iron, magnesium, and selenium, while prunes have more calcium, copper, manganese, phosphorus, potassium, and zinc. Another easy win for prunes!

Adding up the sections makes for a clear overall win for prunes, but by all means enjoy either or both, as diversity is best!

Want to learn more?

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Take care!