Plums and prunes are often thought to be different fruits, but they actually come from the same plant species. While fresh plums and dried prunes look and taste quite different, they share a close botanical relationship.
What is a Plum?
A plum is a stone fruit that grows on plum trees, which belong to the genus Prunus. There are many different varieties of plums that range in size, shape, color, flavor, and nutritional value. Some common types of plums include:
- European plums – usually small, oval shaped with blue-black skin
- Japanese plums – larger, often yellow or red colored
- American hybrid plums – mixed breeds, medium size, various colors
Plums are a sweet, juicy fruit that contains a large pit or stone in the middle. The skin can be smooth or covered in a waxy powder depending on the variety. Plums are considered a drupe fruit because they have an outer fleshy part surrounding a shell (the pit) with a seed inside.
What is a Prune?
A prune is a dried version of a plum. Prunes are made by drying European varieties of plums such as Prunus domestica. The most common types of plums used for prunes include:
- Italian – oval shape, purple skin
- French – petite, egg-shaped, violet skin
- California – small, oval, black-blue skin
To make prunes, plums are dehydrated in hot air at 85-90°F for 18-36 hours until almost all the moisture has been removed. The drying process causes the plums to shrivel and wrinkle, concentrating the sugars and resulting in a chewy, sweet dried fruit.
Similarities Between Plums and Prunes
Despite their different appearance and textures, plums and prunes share many similarities since they originate from the same base fruit. Some of the key similarities include:
- Belong to Prunus genus of plants
- Contain a hard stone pit surrounding a seed
- Sweet, sometimes tart flavor
- High antioxidant content (polyphenols, vitamin C)
- Provide fiber, potassium, and vitamin K
- Can be eaten fresh (plums) or dried (prunes)
- Used to make jams, jellies, juices, purees
Nutrition Comparison
Although plums and prunes share similarities, their nutrition profiles vary due to moisture content differences from the drying process. Here is a comparison:
| Nutrient | Plums (raw) | Prunes (dried) |
|---|---|---|
| Calories | 46 per 100g | 240 per 100g |
| Carbs | 11g per 100g | 63g per 100g |
| Fiber | 1.4g per 100g | 7g per 100g |
| Potassium | 157mg per 100g | 732mg per 100g |
| Vitamin K | 6mcg per 100g | 59mcg per 100g |
As shown, prunes contain higher concentrations of nutrients compared to plums due to their low moisture content. Prunes offer more calories, carbohydrates, fiber, potassium, and vitamin K per 100g serving compared to raw plums.
Health Benefits
Both plums and prunes provide an array of health benefits, thanks to their rich nutrient profile. Here are some of the top health benefits associated with plums and prunes:
Plums
- May promote heart health – contain potassium which helps control blood pressure
- Help regulate digestion – provide fiber, sorbitol, and isatin that nourish good gut bacteria
- Support bone health – contain boron which aids calcium absorption
- May boost immunity – packed with Vitamin C and antioxidants
Prunes
- Relieve constipation – rich in fiber, promote regularity
- May strengthen bones – high in potassium, vitamin K, boron
- Help lower cholesterol – contain antioxidants that protect LDL cholesterol from damage
- May control appetite/aid weight loss – promote satiety and reduce subsequent calorie intake
Common Uses
Plums and prunes are incredibly versatile fruits that can be used in a variety of dishes and products. Here are some of the most common uses for each:
Plums
- Eaten fresh as is for a snack
- Included in fruit salads
- Made into jam, preserves, compote
- Roasted or grilled and served with meat
- Pureed into plum sauce
- Juiced or made into plum wine
- Added to desserts like tarts, crumbles, cakes
Prunes
- Eaten as dried fruit for a snack
- Included in trail mixes and cereal
- Added to oatmeal, yogurt, cottage cheese
- Made into prune juice
- Used in baked goods like breads, muffins, cakes
- Incorporated into smoothies
- Stewed as a savory sauce for meat
Cost Comparison
Plums and prunes vary in price depending on factors like variety, freshness, organic certification, and whether they are in season or not. Here is a general cost comparison:
| Type | Average Price |
|---|---|
| Plums (1 lb) | $2.99 – $4.99 |
| Prunes (16 oz bag) | $4.29 – $7.99 |
Prunes tend to be more expensive per pound compared to plums. However, prunes last much longer than fresh plums due to their low moisture content. Ultimately prunes may be more cost effective since fresh plums spoil quickly.
Conclusion
In summary, plums and prunes share a close botanical relationship as they originate from the same Prunus plant species. While fresh plums are juicy and soft, prunes are chewy and concentrated due to the drying process. Both provide valuable nutrients and health benefits, with prunes offering higher amounts of fiber, potassium, and vitamin K. Plums and prunes bring versatility through the many ways they can be enjoyed. Knowing their similarities and differences allows you to appreciate these two delicious fruits.
