Are Dates and Prunes the Same? Discover the Key Differences

When you think of prunes, you might think of an old person eating them for their constipation. Or, you might think of prunes as being super dried-out and not very tasty.

But what about dates? Are they the same as prunes? In this blog post, I will discuss the main differences between dates and prunes. This will help you decide which one is best for you.

Comparing Dates and Prunes: Nutritional Value

Item	Dates	Prunes
Flavor	Sweet	Tart
Origin	Middle East	Europe
Uses in cooking/baking	Both	Both
Fiber content	Low	High
Other uses	Snack	Constipation relief
Nutritional value (per 100g)
Calories	282	240
Protein	2.4g	1.7g
Fat	0.3g	0.1g
Carbs	74g	62g
Sugar	66g	59g
Sodium	1mg	2mg
Potassium	696mg	738mg
Iron	0.9mg	0.6mg
Calcium	64mg	42mg

Note: Nutritional values may vary depending on the specific type and brand of dates and prunes. This table is intended to provide a general comparison of the two fruits.

Are dates and prunes the same?

The short answer is: no, they are not the same. But the long answer is a little more complicated.

Dates are a type of date palm fruit native to the Middle East and North Africa. The date palm can grow up to 20 feet tall, and its fruit can weigh up to a pound each. Dates have been used in Middle Eastern cuisine for centuries. They are in sweet and savoury dishes.

Prunes, on the other hand, are a type of dried plum that originates from Europe. This fruit comes from drying plum trees and many different kinds of prunes. Prunes also have a long history, dating back to the Roman Empire. Today, people often use prunes in baking, cooking, and for constipation and digestive problems.

So, while dates and prunes are both dried fruit, they are not the same. Dates come from the date palm, while prunes come from plum trees. They also have different uses in cooking and baking. But they have something in common: they are both delicious!

6 Types of Dates

Whether you’re looking for a sweet treat or a healthy snack, dates are a great option. Here are six different types of dates that you can try:

1. Medjool Dates: Medjool dates are the most popular date type. They’re large and moist, with a sweet, caramel-like flavor. Medjool dates are great for snacking on or using in recipes.

2. Deglet Noor Dates: Deglet Noor dates are minor and drier than Medjool dates. They have a light, honey-like flavor and are often used in baking.

3. Khadrawy Dates: Khadrawy dates are the darkest type of date. They have a deep, rich flavor and are often used in desserts.

4. Halawy Dates: Halawy dates are small and have a soft, chewy texture. They’re sweet with a hint of bitterness and are often used in Middle Eastern cuisine.

5. Barhi Dates: Barhi dates are small and round, with a golden-brown color. They’re sweet and crunchy, with a texture like that of a fresh apple.

6. Zahidi Dates: Zahidi dates are large and oval-shaped, with a light brown color. They’re one of the sweetest dates, with a flavor similar to caramel.

2 Types of Prunes

European Plums:  Also known as the standard plum, these plums are native to Europe, Asia and the Mediterranean. They’re small and spherical with smooth, shiny skin that can be purple, red or yellow. The flesh is firm and juicy with a tart, acidic taste. European plums are used in pies, jams, preserves and fresh fruit dishes.

Japanese Plums: Japanese plums are much larger than European ones and can be red or green. The skin is thin and delicate with a smooth, shiny appearance. The flesh is sweet and juicy with a slightly astringent taste. Japanese plums are often used in desserts, such as pies and cobblers, or savory dishes like plum sauce or chutney.

Are dates or prunes better for constipation?

Suppose you’re looking for a natural way to alleviate constipation. You may be wondering whether dates or prunes are the better choices.

While both fruits are high in fiber and can help relieve constipation. But prunes work better when it comes to constipation.

A study published in the Journal of Medicinal Food found that consuming prunes daily can significantly improve bowel movement frequency and consistency in adults with constipation. [1]

Dates are also high in fiber and can help relieve constipation. They do not have the same evidence to support their effectiveness in this regard as prunes do. If you’re trying to decide between the two for constipation relief, prunes may be the more reliable choice based on the available research.

Dates and prunes for weight loss

Both dates and prunes can potentially be helpful for weight loss because they are both high in fiber and low in calories. So low calories food can help you to weight loss.

Being said that keep in mind no single food is a “magic bullet” for weight loss. The key is here successful weight loss is a combination of a healthy diet, regular physical activity, and other lifestyle factors.

That being said, adding this great item to your diet as part of a balanced, calorie-controlled eating plan can be a healthy way to help you reach your weight loss goals.

So here are a few ways that date and prunes can potentially support weight loss:

• Fiber: Both dates and prunes are high in fiber, which can help you feel full and satisfied after eating, potentially helping to reduce overall calorie intake.
• Low-calorie density: Low in calories relative to their volume, which means you can eat a decent amount without consuming a lot of calories. This can be helpful for weight loss, as it allows you to eat more volume for fewer calories.
• Nutrient-dense: Dates and prunes are relatively high in sugar. They are also rich in nutrients like potassium, iron, and antioxidants, which can support overall health and weight management.

It’s worth noting that dates and prunes can be helpful for weight loss when consumed in moderation as part of a balanced diet. They are still high in natural sugars and should be eaten in moderation.

Note: As with any weight loss strategy, it’s always a good idea to speak with a healthcare professional before making any changes to your diet or lifestyle.

Related: How Prunes Good For Your Brain?

How many Prunes or Dates to eat per day?

United States Department of Agriculture (USDA), adults’ recommended daily fruit intake is 2 cups or around 400 grams. This is based on a 2,000-calorie diet, so your fruit intake may be higher or lower if you have different calorie needs.

As for prunes and dates, it’s generally safe to consume them in moderation as part of a healthy diet.

The USDA recommends that adults consume around 25 grams of fiber per day, and both prunes and dates are high in fiber, with around 3 grams per serving. This means that a few prunes or dates per day can help you reach your fiber goals.

Related: best time to eat prunes?

Conclusion: Which One is Better for You?

Ultimately, it’s difficult to say which is “better” between dates and prunes, as both are healthy and nutritious foods that can be enjoyed as part of a balanced diet.

That said, a few critical differences between dates and prunes may make one a better choice for specific people or situations.

For example:

• A natural way to relieve constipation, prunes may be a better choice due to their high fiber content and the evidence supporting their effectiveness in this regard.
• If you’re trying to manage your weight, both dates and prunes can be helpful due to their low-calorie density and high fiber content.
• If you have specific dietary needs or preferences, you may prefer one fruit over the other due to factors like flavor, texture, or cultural significance. For example, dates are mentioned frequently in the Islamic religion and are often consumed during Ramadan as a source of energy and sustenance.

Choosing dates and prunes will ultimately depend on your individual needs and preferences. Both are healthy, nutritious options that can be enjoyed as a balanced diet.

✨Keep reading: How Many Prunes Should I Eat While Pregnant