Prunes vs. Fortune cookie — In-Depth Nutrition Comparison
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Important differences between Prunes and Fortune cookie
- Prunes has more Vitamin K, Copper, Fiber, Potassium, Vitamin B6, and Magnesium, however, Fortune cookie is richer in Folate, Vitamin B1, and Iron.
- Prunes's daily need coverage for Vitamin K is 49% more.
- Prunes contains 18 times more Potassium than Fortune cookie. Prunes contains 732mg of Potassium, while Fortune cookie contains 41mg.
The food varieties used in the comparison are Plums, dried (prunes), uncooked and Cookies, fortune.
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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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
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%
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 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%
Contains
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Vitamin B1
+256.9%
Contains
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Folate
+1550%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B3 - 1.84
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%
Contains
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Vitamin B1
+256.9%
Contains
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Folate
+1550%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B3 - 1.84
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+286.5%
Contains
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Other
+140%
Contains
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Protein
+92.7%
Contains
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Fats
+610.5%
Contains
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Carbs
+31.5%
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
Contains
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Water
+286.5%
Contains
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Other
+140%
Contains
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Protein
+92.7%
Contains
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Fats
+610.5%
Contains
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Carbs
+31.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-86.8%
Contains
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Monounsaturated Fat
+2437.7%
Contains
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Polyunsaturated fat
+651.6%
Saturated Fat:
0.088 g
Monounsaturated Fat:
0.053 g
Polyunsaturated fat:
0.062 g
Saturated Fat:
0.669 g
Monounsaturated Fat:
1.345 g
Polyunsaturated fat:
0.466 g
Contains
less
Saturated Fat
-86.8%
Contains
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Monounsaturated Fat
+2437.7%
Contains
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Polyunsaturated fat
+651.6%
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 | 56.78g | 82.4g |
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| Protein | 2.18g | 4.2g |
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| Fats | 0.38g | 2.7g |
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| Carbs | 63.88g | 84g |
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| Calories | 240kcal | 378kcal |
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| Starch | 5.11g |
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| Fructose | 12.45g |
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| Sugar | 38.13g | 45.42g |
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| Fiber | 7.1g | 1.6g |
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| Calcium | 43mg | 12mg |
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| Iron | 0.93mg | 1.44mg |
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| Magnesium | 41mg | 7mg |
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| Phosphorus | 69mg | 35mg |
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| Potassium | 732mg | 41mg |
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| Sodium | 2mg | 31mg |
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| Zinc | 0.44mg | 0.17mg |
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| Copper | 0.281mg | 0.06mg |
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| Manganese | 0.299mg | 0.19mg |
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| Selenium | 0.3µg | 2.9µg |
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| Vitamin A | 781IU | 3IU |
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| Vitamin A RAE | 39µg | 1µg |
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| Vitamin E | 0.43mg | 0.03mg |
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| Vitamin C | 0.6mg | 0mg |
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| Vitamin B1 | 0.051mg | 0.182mg |
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| Vitamin B2 | 0.186mg | 0.13mg |
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| Vitamin B3 | 1.882mg | 1.84mg |
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| Vitamin B5 | 0.422mg | 0.297mg |
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| Vitamin B6 | 0.205mg | 0.013mg |
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| Folate | 4µg | 66µg |
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| Vitamin B12 | 0µg | 0.01µg |
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| Vitamin K | 59.5µg | 1.1µg |
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| Tryptophan | 0.025mg | 0.061mg |
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| Threonine | 0.049mg | 0.123mg |
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| Isoleucine | 0.041mg | 0.165mg |
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| Leucine | 0.066mg | 0.295mg |
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| Lysine | 0.05mg | 0.157mg |
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| Methionine | 0.016mg | 0.076mg |
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| Phenylalanine | 0.052mg | 0.203mg |
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| Valine | 0.056mg | 0.192mg |
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| Histidine | 0.027mg | 0.088mg |
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| Cholesterol | 0mg | 2mg |
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| Saturated Fat | 0.088g | 0.669g |
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| Omega-3 - DHA | 0g | 0.001g |
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| Monounsaturated Fat | 0.053g | 1.345g |
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| Polyunsaturated fat | 0.062g | 0.466g |
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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
31%
15%
Minerals Daily Need Coverage Score
32%
15%
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)