Medjool Dates
2 dates (48g)
Prunes (Dried Plums)
¼ cup (44g)
Medjool Dates vs Prunes (Dried Plums)
A detailed nutrient-by-nutrient comparison per serving.
Quick Verdict
Medjool Dates wins
Ties
Prunes (Dried Plums) wins
Medjool Dates leads on more nutrients per serving, but both foods have unique strengths.
Nutrient Comparison
Top nutrients as % Daily Value (capped at 100%)
Nutrient-by-Nutrient Breakdown
Medjool Dates
Nutrient
Prunes (Dried Plums)
Magnesium
Iron
Calcium
Zinc
Potassium
Manganese
Phosphorus
Copper
Folate
Vitamin A
Vitamin K
Vitamin E
Fiber
Choline
Practicality & Cost
Practicality Ratings
Diet tags: Medjool Dates (vegetarian, vegan, pescatarian, dairy_free, nut_free) •Prunes (Dried Plums) (vegetarian, vegan, pescatarian, dairy_free, nut_free)
Weekly Cost Estimate
Better Together
These foods complement each other nutritionally through synergy effects.
High fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Copper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
High zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Full Nutrition Profiles
Disclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.