Dates are distinguishable from prunes by their lighter golden color and oblong shape, compared to prunes, which are usually larger and a very dark, almost black, color. Dates are also sweeter than dried plums, and while both make great snacks on their own, dates are also a very popular ingredient in sweets and desserts, per The Spruce Eats.
Dates also pack a good deal of healthy fiber into each serving: about seven grams of fiber per 3.5 ounces, according to Healthline. The dried fruit also has higher antioxidant content than prunes, with large amounts of flavonoids, carotenoids, and phenolic acid, which can help protect against a number of serious diseases. Eating a diet high in these disease-fighting antioxidants has been linked to the reduced risk of heart disease, cancer, diabetes, Alzheimer’s disease, and eye disorders. Dates also contain high levels of essential nutrients like potassium, magnesium, copper, manganese, and vitamin B6.
So while both dates and plums are sweet, healthy snacks, they are two different fruits with different flavor profiles. If you prefer to snack on candy-like fruits, then dates might be your go-to, but if you prefer something heartier and a little less sweet, you’ll probably reach for a prune. But with their high levels of fiber, vitamins, and antioxidants, you can’t go wrong with either one.