Fortune cookie vs. Prunes — In-Depth Nutrition Comparison
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Important differences between Fortune cookie and Prunes
- Fortune cookie has more Folate, Vitamin B1, and Iron, however, Prunes is richer in Vitamin K, Copper, Fiber, Potassium, Vitamin B6, and Magnesium.
- Prunes's daily need coverage for Vitamin K is 49% more.
- Fortune cookie contains 17 times more Folate than Prunes. Fortune cookie contains 66µg of Folate, while Prunes contains 4µg.
The food varieties used in the comparison are Cookies, fortune and Plums, dried (prunes), uncooked.
Infographic
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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
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Iron
+54.8%
Contains
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Selenium
+866.7%
Contains
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Calcium
+258.3%
Contains
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Magnesium
+485.7%
Contains
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Phosphorus
+97.1%
Contains
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Potassium
+1685.4%
Contains
less
Sodium
-93.5%
Contains
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Zinc
+158.8%
Contains
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Copper
+368.3%
Contains
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Manganese
+57.4%
Contains
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Iron
+54.8%
Contains
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Selenium
+866.7%
Contains
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Calcium
+258.3%
Contains
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Magnesium
+485.7%
Contains
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Phosphorus
+97.1%
Contains
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Potassium
+1685.4%
Contains
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Sodium
-93.5%
Contains
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Zinc
+158.8%
Contains
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Copper
+368.3%
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Manganese
+57.4%
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
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Vitamin B1
+256.9%
Contains
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Folate
+1550%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+25933.3%
Contains
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Vitamin E
+1333.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+43.1%
Contains
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Vitamin B5
+42.1%
Contains
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Vitamin B6
+1476.9%
Contains
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Vitamin K
+5309.1%
Equal in Vitamin B3 - 1.882
Contains
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Vitamin B1
+256.9%
Contains
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Folate
+1550%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+25933.3%
Contains
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Vitamin E
+1333.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+43.1%
Contains
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Vitamin B5
+42.1%
Contains
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Vitamin B6
+1476.9%
Contains
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Vitamin K
+5309.1%
Equal in Vitamin B3 - 1.882
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+92.7%
Contains
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Fats
+610.5%
Contains
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Carbs
+31.5%
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Water
+286.5%
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Other
+140%
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Contains
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Protein
+92.7%
Contains
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Fats
+610.5%
Contains
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Carbs
+31.5%
Contains
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Water
+286.5%
Contains
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Other
+140%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2437.7%
Contains
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Polyunsaturated fat
+651.6%
Contains
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Saturated Fat
-86.8%
Saturated Fat:
0.669 g
Monounsaturated Fat:
1.345 g
Polyunsaturated fat:
0.466 g
Saturated Fat:
0.088 g
Monounsaturated Fat:
0.053 g
Polyunsaturated fat:
0.062 g
Contains
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Monounsaturated Fat
+2437.7%
Contains
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Polyunsaturated fat
+651.6%
Contains
less
Saturated Fat
-86.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 82.4g | 56.78g |
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| Protein | 4.2g | 2.18g |
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| Fats | 2.7g | 0.38g |
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| Carbs | 84g | 63.88g |
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| Calories | 378kcal | 240kcal |
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| Starch | 5.11g |
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| Fructose | 12.45g |
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| Sugar | 45.42g | 38.13g |
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| Fiber | 1.6g | 7.1g |
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| Calcium | 12mg | 43mg |
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| Iron | 1.44mg | 0.93mg |
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| Magnesium | 7mg | 41mg |
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| Phosphorus | 35mg | 69mg |
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| Potassium | 41mg | 732mg |
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| Sodium | 31mg | 2mg |
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| Zinc | 0.17mg | 0.44mg |
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| Copper | 0.06mg | 0.281mg |
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| Manganese | 0.19mg | 0.299mg |
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| Selenium | 2.9µg | 0.3µg |
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| Vitamin A | 3IU | 781IU |
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| Vitamin A RAE | 1µg | 39µg |
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| Vitamin E | 0.03mg | 0.43mg |
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| Vitamin C | 0mg | 0.6mg |
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| Vitamin B1 | 0.182mg | 0.051mg |
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| Vitamin B2 | 0.13mg | 0.186mg |
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| Vitamin B3 | 1.84mg | 1.882mg |
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| Vitamin B5 | 0.297mg | 0.422mg |
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| Vitamin B6 | 0.013mg | 0.205mg |
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| Folate | 66µg | 4µg |
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| Vitamin B12 | 0.01µg | 0µg |
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| Vitamin K | 1.1µg | 59.5µg |
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| Tryptophan | 0.061mg | 0.025mg |
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| Threonine | 0.123mg | 0.049mg |
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| Isoleucine | 0.165mg | 0.041mg |
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| Leucine | 0.295mg | 0.066mg |
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| Lysine | 0.157mg | 0.05mg |
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| Methionine | 0.076mg | 0.016mg |
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| Phenylalanine | 0.203mg | 0.052mg |
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| Valine | 0.192mg | 0.056mg |
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| Histidine | 0.088mg | 0.027mg |
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| Cholesterol | 2mg | 0mg |
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| Saturated Fat | 0.669g | 0.088g |
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| Omega-3 - DHA | 0.001g | 0g |
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| Monounsaturated Fat | 1.345g | 0.053g |
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| Polyunsaturated fat | 0.466g | 0.062g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
15%
32%
Comparison summary
Which food is lower in Sugar?
Prunes is lower in Sugar (difference - 7.29g)
Which food contains less Sodium?
Prunes contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Prunes is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Prunes is lower in Saturated Fat (difference - 0.581g)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food is cheaper?
Fortune cookie is cheaper (difference - $2)