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Health Benefits Of Plums And Prunes

Plums and prunes are impressively high in nutrients. They contain over 15 different vitamins and minerals, in addition to fiber and antioxidants.

Here is an overview of the nutrition profiles of plums and prunes.

Plums

Plums are relatively low in calories, but contain a fair amount of important vitamins and minerals. One plum contains the following nutrients (1):

• Calories: 30
• Carbs: 8 grams
• Fiber: 1 gram
• Sugars: 7 grams
• Vitamin A: 5% of the RDI
• Vitamin C: 10% of the RDI
• Vitamin K: 5% of the RDI
• Potassium: 3% of the RDI
• Copper: 2% of the RDI
• Manganese: 2% of the RDI

Additionally, one plum provides a small amount of B vitamins, phosphorus and magnesium (1).

Prunes

Prunes are higher in calories than plums. A 1-ounce (28-gram) serving of prunes contains the following (2):

• Calories: 67
• Carbs: 18 grams
• Fiber: 2 grams
• Sugars: 11 grams
• Vitamin A: 4% of the RDI
• Vitamin K: 21% of the RDI
• Vitamin B2: 3% of the RDI
• Vitamin B3: 3% of the RDI
• Vitamin B6: 3% of the RDI
• Potassium: 6% of the RDI
• Copper: 4% of the RDI
• Manganese: 4% of the RDI
• Magnesium: 3% of the RDI
• Phosphorus: 2% of the RDI

Overall, the vitamin and mineral content of one serving of plums and prunes differs slightly. Prunes contain more vitamin K than plums and are somewhat higher in B vitamins and minerals.

In addition, prunes are higher in calories, fiber and carbs than fresh plums.

Summary: The vitamin and mineral content of plums and prunes differs slightly, but both are packed with nutrients. Additionally, prunes contain more calories, fiber and carbs than fresh plums.

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