Not all sweets are manufactured in factories with refined sugar. If you crave something delicious that’s also good for you, look to dried fruits. Besides their sweetness, both dates and prunes offer bonuses for your health.
What are Dates?
This fruit grows on date palm trees in warm climates. While you can eat them fresh, most dates available commercially in the US are dried after they’re harvested. The most common varieties found here are medjool and deglet noor.
Nutrition
While high in sugar (27 grams per two dates, along with 110 calories), dates also offer calcium, iron, magnesium, and potassium.
Dates are also rich in polyphenols, beneficial natural compounds that contribute to vascular health, a healthy digestive system, and even the prevention of cancer and Type 2 diabetes.
If you need to watch your blood sugar, fresh dates might be a better option since the drying process concentrates their sugar.
Are Prunes Related?
Not a sibling or even a cousin of dates, prunes are dried plums. Two types are widely available in the US: European and Japanese.
Nutrition
Lower in calories than dates (five prunes offer only 104 calories and 17 grams of sugar), prunes are also a good source of nutrients.
They provide vitamins A, B6, C, and K along with the minerals copper, iron, manganese, and potassium.
A good source of both soluble and insoluble fiber, prunes help with nutrient absorption, digestion, and bowel regularity.
Some research suggests that prunes appear superior to psyllium for improving constipation.
They also contribute to a healthy gut microbiome, lower blood pressure, and bone health, while offering support for overactive bladder.
So What’s The Difference?
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Size and Form
Dates may be smaller than prunes and usually contain a round, pointed pit; most prunes sold in the US are pitted.
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Carbs and Calories
Both dates and prunes are nutritious, with dates being sweeter and higher in both carbs and calories.
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Flavor Profile
Dates, being sweeter than prunes, tend to be better for baking. The flavor of prunes tends to be more subtle.
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FIber Content
Both of these dried fruits are rich in dietary fiber, making them good boosters of digestive health.
