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Fortune cookie vs. Dried fruit — In-Depth Nutrition Comparison

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Summary of differences between Fortune cookie and Dried fruit

  • Fortune cookie has more Folate, and Vitamin B1, while Dried fruit has more Potassium, Copper, Vitamin E , Fiber, Vitamin A RAE, Iron, Vitamin B6, and Magnesium.
  • Dried fruit covers your daily need of Potassium 33% more than Fortune cookie.
  • Fortune cookie contains 12 times more Vitamin B1 than Dried fruit. While Fortune cookie contains 0.182mg of Vitamin B1, Dried fruit contains only 0.015mg.

These are the specific foods used in this comparison Cookies, fortune and Apricots, dried, sulfured, uncooked.

Infographic

Fortune cookie vs Dried fruit infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Selenium +31.8%
Contains more Calcium +358.3%
Contains more Iron +84.7%
Contains more Magnesium +357.1%
Contains more Phosphorus +102.9%
Contains more Potassium +2734.1%
Contains less Sodium -67.7%
Contains more Zinc +129.4%
Contains more Copper +471.7%
Contains more Manganese +23.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 54% 5% 15% 4% 5% 5% 20% 25% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Selenium +31.8%
Contains more Calcium +358.3%
Contains more Iron +84.7%
Contains more Magnesium +357.1%
Contains more Phosphorus +102.9%
Contains more Potassium +2734.1%
Contains less Sodium -67.7%
Contains more Zinc +129.4%
Contains more Copper +471.7%
Contains more Manganese +23.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B1 +1113.3%
Contains more Vitamin B2 +75.7%
Contains more Folate +560%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +120033.3%
Contains more Vitamin E +14333.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +40.7%
Contains more Vitamin B5 +73.7%
Contains more Vitamin B6 +1000%
Contains more Vitamin K +181.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 46% 30% 35% 18% 3% 50% 2% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin B1 +1113.3%
Contains more Vitamin B2 +75.7%
Contains more Folate +560%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +120033.3%
Contains more Vitamin E +14333.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +40.7%
Contains more Vitamin B5 +73.7%
Contains more Vitamin B6 +1000%
Contains more Vitamin K +181.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +23.9%
Contains more Fats +429.4%
Contains more Carbs +34.1%
Contains more Water +286.1%
Contains more Other +133.6%
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +23.9%
Contains more Fats +429.4%
Contains more Carbs +34.1%
Contains more Water +286.1%
Contains more Other +133.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1717.6%
Contains more Polyunsaturated fat +529.7%
Contains less Saturated Fat -97.5%
27% 54% 19%
Saturated Fat: 0.669 g
Monounsaturated Fat: 1.345 g
Polyunsaturated fat: 0.466 g
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +1717.6%
Contains more Polyunsaturated fat +529.7%
Contains less Saturated Fat -97.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fortune cookie Dried fruit
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fortune cookie Dried fruit Opinion
Net carbs 82.4g 55.34g Fortune cookie
Protein 4.2g 3.39g Fortune cookie
Fats 2.7g 0.51g Fortune cookie
Carbs 84g 62.64g Fortune cookie
Calories 378kcal 241kcal Fortune cookie
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 45.42g 53.44g Fortune cookie
Fiber 1.6g 7.3g Dried fruit
Calcium 12mg 55mg Dried fruit
Iron 1.44mg 2.66mg Dried fruit
Magnesium 7mg 32mg Dried fruit
Phosphorus 35mg 71mg Dried fruit
Potassium 41mg 1162mg Dried fruit
Sodium 31mg 10mg Dried fruit
Zinc 0.17mg 0.39mg Dried fruit
Copper 0.06mg 0.343mg Dried fruit
Manganese 0.19mg 0.235mg Dried fruit
Selenium 2.9µg 2.2µg Fortune cookie
Vitamin A 3IU 3604IU Dried fruit
Vitamin A RAE 1µg 180µg Dried fruit
Vitamin E 0.03mg 4.33mg Dried fruit
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0.182mg 0.015mg Fortune cookie
Vitamin B2 0.13mg 0.074mg Fortune cookie
Vitamin B3 1.84mg 2.589mg Dried fruit
Vitamin B5 0.297mg 0.516mg Dried fruit
Vitamin B6 0.013mg 0.143mg Dried fruit
Folate 66µg 10µg Fortune cookie
Vitamin B12 0.01µg 0µg Fortune cookie
Vitamin K 1.1µg 3.1µg Dried fruit
Tryptophan 0.061mg 0.016mg Fortune cookie
Threonine 0.123mg 0.073mg Fortune cookie
Isoleucine 0.165mg 0.063mg Fortune cookie
Leucine 0.295mg 0.105mg Fortune cookie
Lysine 0.157mg 0.083mg Fortune cookie
Methionine 0.076mg 0.015mg Fortune cookie
Phenylalanine 0.203mg 0.062mg Fortune cookie
Valine 0.192mg 0.078mg Fortune cookie
Histidine 0.088mg 0.047mg Fortune cookie
Cholesterol 2mg 0mg Dried fruit
Saturated Fat 0.669g 0.017g Dried fruit
Omega-3 - DHA 0.001g 0g Fortune cookie
Monounsaturated Fat 1.345g 0.074g Fortune cookie
Polyunsaturated fat 0.466g 0.074g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fortune cookie Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Fortune cookie
38%
Dried fruit
Minerals Daily Need Coverage Score
15%
Fortune cookie
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Fortune cookie
Fortune cookie is lower in Sugar (difference - 8.02g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.652g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.