Prunes Vs. Blueberries

Characteristics

• Prunes are simply plums that have been dried, resulting in a wrinkly, chewy fruit that has the sweet, concentrated flavor of plums. Dark blue Petite d'Agen plums, which were first cultivated in France, are the go-to variety of plum for making prunes. This variety of plums has been widely grown in the state of California. The California Dried Plum Board states that it produces 60 percent of the worldwide supply of prunes. Blueberries are native to North American and thrive in the Pacific Northwest regions of both Canada and the United States. The small round berries grow on shrubs and are consumed fresh, dried or pressed into juice.

Health Benefits

• Both prunes and blueberries have a myriad of health benefits, and there are striking similarities between the two types of fruit. Both have the presence of phytonutrients, which are said to prevent damage from free radicals that cause aging and tissue damage. A serving of prunes -- about 1/4 cup -- and a serving of blueberries -- about 1 cup -- each have 3 g of fiber. Prunes and blueberries are both excellent sources of beta-carotene in the form of vitamin A, which promotes cardiovascular health and prevents macular degeneration in the eyes. Blueberries are also high in vitamins C and E. The naturally occurring phenols and presence of a flavinoid called kaempferol, can protect against colon and ovarian cancers, respectively.

Buying Prunes and Blueberries

• Prunes are often sold in the bulk sections of supermarkets or in sealed packages. Though prunes are typically wrinkly, inspect the package or bin they're stored in to ensure prunes look fresh and plump, not shriveled and dried out. Some prunes are pitted, but others have the pits intact. Buy the former if you plan to use them for cooking and baking. Blueberries can be purchased fresh when they're in season -- they're at their best in July during National Blueberry Month -- or later in the summer or fall, depending on where they're grown. Flash-frozen blueberries retain the same nutritional qualities as fresh berries. Dried berries sometimes have sugar added.

Eating Prunes and Blueberries

• A single serving of four to five dried prunes is just 100 calories and is fiber aids in digestion. Eat prunes as they are, or chop them up and incorporate them into dishes, such as a Moroccan pilaf, with other dried fruits. Pureed dried prunes can be used as a fat substitute in baking. Their moist texture and natural sweetness is a delicious addition to gooey chocolate brownies. Fresh or dried blueberries are super-sweet and can be eaten as is. Boost the nutritional value of your cereal by topping with fresh berries, or whip them into a smoothy. There are about 80 calories and 3 g fiber in a single cup of blueberries.