Surprise! Plum juice and prune juice are made from the same plum fruit, only in different states. Dried plums (prunes) produce prune juice while their fresh counterparts make plum juice.
When choosing between the two, some factors to take into account are the level of nutrients in each and hence their health benefits, the taste, and their consistency. This article expounds on these factors to enhance your decision making.
1. Made from/Ingredients: Dried Plums vs. Fresh Plums
You will be glad to know that you’re not the only one confused by the ingredients of prune juice. It is made of dried plums and in the process of making it, they are rehydrated by placing them in hot water for an hour or so.
This rehydration allows the prune (dried plum) to regain its shape and gets it ready for juice extraction using either a masticating or centrifugal juicer. There are specific plums meant for drying and they usually have higher sugar content.
Plum juice on the other hand is made from fresh plums. These plums may be of different varieties, and they only need to be washed before juicing. In case you use a masticating juicer, the consistency will be lighter because the pulp is excluded from the juice.
2. Taste: Sugary Prune Juice vs. Tangy-Sugary Plum Juice
Prune juice has a sugary taste and this is derived from the variety of plums they are made from. The drying process also concentrates the sugar content in the prunes. Prune juice has up to 42g of sugars per cup.
Fresh plum juice has a tangy-sweet taste that is close to the taste of cranberry juice. The plum’s skin is the main contributor to the tanginess. The variety of plums used in making this juice tend to have a lower sugar content than prunes.
That said, plum juice contains around 29g of sugars per cup. This is significantly lower than that of prune juice.
3. Consistency: Heavy Prune Juice vs. Lighter Plum Juice
Due to making prune juice that involves rehydration and then juicing, prune juice tends to have a thicker or heavier consistency or texture. This makes it more filling.
On the other hand, juicing fresh plums produces lighter consistency juice with less texture and may, therefore, not be filling after consumption.
4. Health Benefits: More Vitamins in Plum Juice
The water-soluble Vitamin C is essential in preserving food and it is known to boost immunity to a great extent. Together with others such as Vitamins K, A, B6, and Niacin, this vitamin is in abundance in the fresh plum juice.
Plum juice is also a great source of soluble and insoluble fiber. The amount of insoluble fiber in it depends on the juicing method; the masticating juicer gets rid of it while the centrifugal juicer retains it. Essentially, this fiber aids in digestion and thus the preference for plum juice to relieve constipation.
Prune juice on the contrary has little to no Vitamin C as it is lost during the drying process of the prunes. Other vitamins may also be lost during the rehydration process as a result of exposure to hot water.
That does not, however, make prune juice less nutritious because it still contains Vitamins K, A, and B6 which play a role in immunity and bone health. Besides, it has a higher concentration of potassium and fiber than plum juice and thus relieves constipation effectively while also regulating blood sugar.
In conclusion, the choice between prune and plum juice boils down to your preference because the baseline is that they both work well in enhancing digestion. Go for plum juice if you like the tangy-sweet taste and a vitamin C boost with a lower sugar level and a light consistency.
However, if you want a sugary, heavier, and more filling juice that will boost your potassium and energy levels. Prune juice will be a great choice. Be sure to enjoy your juice and stay healthy!
- The Top Health Benefits of Prunes and Prune Juice – Healthline